10 Best Dumbbell Incline Hammer Press Alternatives for Chest Hypertrophy
If you can't perform the Dumbbell Incline Hammer Press, use other incline or pressing movements that load the clavicular head of the pectoralis major and anterior deltoid. Set an incline bench to 30–45°, keep elbows at ~45° to the torso, and choose barbell, cable, landmine, or bodyweight pressing options to replicate the upper-chest bias.
Original Exercise: Dumbbell Incline Hammer Press
How to Perform Dumbbell Incline Hammer Press
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs.
- Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other.
- Press the dumbbells up and away from your body until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Best Dumbbell Incline Hammer Press Alternatives
1. Dumbbell Incline Palm-in Press
99.9% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with a dumbbell in each hand, palms facing each other.
- Plant your feet firmly on the ground and keep your back straight against the bench.
- Start with the dumbbells at shoulder level, elbows bent and palms facing each other.
- Press the dumbbells up and away from your body, extending your arms fully.
2. Dumbbell Palms In Incline Bench Press
94.2% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your back against the backrest and feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
- Extend your arms straight up above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
3. Dumbbell Incline Breeding
91% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your back against the pad and feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Start with your arms fully extended, perpendicular to the ground.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
4. Dumbbell Incline Bench Press
90.2% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
- Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
- Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Push the dumbbells back up to the starting position, fully extending your arms.
5. Barbell Incline Bench Press
90.2% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
6. Barbell Incline Bench Press - Medium Grip
90.2% MatchHow to perform this exercise
- Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on you upper chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
7. Barbell Reverse Grip Incline Bench Press
89.7% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
8. Dumbbell Incline Twisted Flyes
85% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other.
- Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- As you lower the dumbbells, rotate your wrists so that your palms face forward at the bottom of the movement.
- Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles together at the top.
9. Dumbbell Incline Fly
84.4% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle.
- Sit on the bench with a dumbbell in each hand, palms facing each other.
- Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
10. Dumbbell Decline Hammer Press
84.2% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Why You Might Need a Dumbbell Incline Hammer Press Alternative
You might substitute the Dumbbell Incline Hammer Press for several reasons: shoulder pain from repeated external rotation, limited dumbbell load, unilateral strength imbalances, or the need for different loading curves. Swapping to a neutral-grip machine or cable incline can reduce glenohumeral shear and external rotation demand. Use a slightly lower bench angle (30°) or a neutral grip to decrease anterior shoulder stress and maintain clavicular-head activation. Also consider unilateral presses or cables to fix range-of-motion deficits while preserving upper-chest stimulus.
How to Choose the Right Substitute
Choose a substitute by matching the pressing plane, grip, and loading pattern to your goals. For upper-chest hypertrophy pick an incline press or incline cable press to emphasize the clavicular head; set the bench 30–45° and drive through the palms while keeping scapulae retracted. If joint stress is the limiter, opt for neutral-grip landmine presses or machine incline presses to reduce shoulder rotation. Prioritize exercises that allow progressive overload, full range of motion, and controlled scapular positioning.
Frequently Asked Questions
What muscles does Dumbbell Incline Hammer Press work?
It primarily targets the clavicular head of the pectoralis major and the anterior deltoid, with assistance from the triceps brachii. Maintaining scapular retraction and an elbow path at about 45° emphasizes upper-chest fibers and reduces undue shoulder shear.
What is the best bodyweight alternative to Dumbbell Incline Hammer Press?
A decline (feet-elevated) push-up best replicates the upward pressing vector and loads the upper chest. Place hands slightly wider than shoulder-width, keep a straight torso, and lower chest to the hands with elbows at 30°–45° to bias the clavicular fibers.
Can I build muscle without doing Dumbbell Incline Hammer Press?
Yes — you can build upper-chest muscle using barbell incline presses, incline cable presses, landmine presses, and progressive overload via sets and reps. Focus on matching the incline angle, full range of motion, and controlled eccentric phases to maintain clavicular-head activation.
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