Hammer-grip Dumbbell Bench Press (Chest)

The correct way to do the hammer-grip dumbbell bench press.

Last Updated onMarch 16, 2019

The pectoralis major, or chest muscles, are mostly responsible for exercises like the bench press and its variations, forward-leaning dips and chest flyes.

The chest is one of the most impressive and popular muscles because of their sheer size and visual appeal; which also means they need a lot of attention in the gym. To build big pecs you need a combination of pressing movements (Bench press) and ones which focus on internal rotation of the shoulders (Flyes)

The hammer-grip dumbbell bench press is a recommended choice for proper training of the pectoralis major due to its effectiveness and safe grip position.

In this Exercise

Target Muscle Group: Pectoralis Major
Type: Strength
Mechanics: Compound
Equipment: Bench, dumbbells
Difficulty: Beginner

Exercise Instructions

Position yourself on a flat bench with dumbbells on your knees.
Kick dumbbells back while you lie on the bench so the dumbbells are in a pressing position on each side of your chest.
Slightly arch your back and keep your feet back and planted on the floor.
Twist the dumbbells to a hammer grip (Neutral) position.
Press the dumbbells up while fully extending the arms and contract your chest muscles.
Slowly lower the dumbbells to where you feel a little stretch in your chest muscles.
Repeat for the desired number of reps.

Variations & Tips

You can a machine with a hammer, or neutral grip as an alternative to the hammer-grip dumbbell bench press.
Make sure your arms are at a 45-degree angle from your body to support the shoulder joint and to perform the movement properly.
The hammer grip is generally safer for the shoulders since the position protects the shoulders but you have to use slightly less weight than you would a standard dumbbell bench press.