10 Best Dumbbell Lying Hammer Press Alternatives for Limited Equipment
If you can’t perform the Dumbbell Lying Hammer Press, use presses and controlled push variations that keep horizontal adduction and neutral grip mechanics. Good options include neutral-grip floor press, push-up handles, single-arm dumbbell press, cables, or a machine press. Cue: keep elbows ~45° and drive through the palms to maximize pectoral activation.
Original Exercise: Dumbbell Lying Hammer Press
How to Perform Dumbbell Lying Hammer Press
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Best Dumbbell Lying Hammer Press Alternatives
1. Dumbbell Press On Exercise Ball
97.1% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle.
- Raise the dumbbells to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
2. Dumbbell One Arm Hammer Press On Exercise Ball
90.1% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
- Place your other hand on your hip for stability.
- Press the dumbbell upwards, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
3. Alternating Floor Press
88.2% MatchHow to perform this exercise
- Lie on the floor with two kettlebells next to your shoulders.
- Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
- Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
- Raise the kettlebell and repeat on the opposite side.
4. Dumbbell One Arm Press On Exercise Ball
88.2% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
- Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
5. Extended Range One-Arm Kettlebell Floor Press
88.2% MatchHow to perform this exercise
- Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
- Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
6. Dumbbell One Arm Reverse Grip Press
87.7% MatchHow to perform this exercise
- Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
- Place your feet flat on the ground and keep your back straight.
- Raise the dumbbell to shoulder height, keeping your elbow close to your body.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
7. Dumbbell Lying One Arm Press V. 2
87.7% MatchHow to perform this exercise
- Lie flat on a bench with your back supported and feet flat on the ground.
- Hold a dumbbell in one hand with your palm facing towards your feet.
- Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
- Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.
- Pause for a moment at the bottom, then push the dumbbell back up to the starting position.
8. Dumbbell Lying One Arm Press
87.7% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
- Hold the dumbbell at shoulder level with your palm facing forward.
- Press the dumbbell upward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
9. Dumbbell Incline Press On Exercise Ball
87.1% MatchHow to perform this exercise
- Sit on an exercise ball with a dumbbell in each hand, palms facing forward.
- Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
- Press the dumbbells upward, extending your arms fully.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
10. Dumbbell Incline Hammer Press On Exercise Ball
87.1% MatchHow to perform this exercise
- Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
- Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
- Press the dumbbells up and slightly inward, keeping your palms facing each other.
- Extend your arms fully, squeezing your triceps at the top of the movement.
Why You Might Need a Dumbbell Lying Hammer Press Alternative
You may substitute the Dumbbell Lying Hammer Press for several practical reasons: shoulder pain from end-range external rotation, lack of neutral-handle dumbbells, need for safer progressive overload, or to address unilateral strength gaps. Neutral-grip presses reduce anterior deltoid stress and limit shoulder external rotation, which helps people with rotator cuff irritation. Floor presses and cables let you limit range of motion and preserve horizontal adduction torque on the pecs while reducing shear at the glenohumeral joint. Choose an alternative when you need lower shoulder strain, easier load progression, or improved unilateral control; cue: maintain scapular retraction and a controlled eccentric to preserve pec tension.
How to Choose the Right Substitute
Select a substitute by matching equipment, desired range of motion, and the loading strategy you need. If you lack a bench, use the floor press or weighted push-ups to replicate horizontal adduction while limiting shoulder ROM. If you need unilateral work, pick single-arm dumbbell or cable presses to correct imbalances and increase time under tension. Consider biomechanics: neutral grips reduce external rotation and often shift load to the triceps—so monitor elbow angle (about 30–45°) to keep emphasis on the sternal pec. Prioritize exercises that let you add load safely, keep consistent scapular control, and maintain full but pain-free horizontal adduction.
Frequently Asked Questions
What muscles does Dumbbell Lying Hammer Press work?
The exercise primarily loads the pectoralis major (sternal head) through horizontal adduction, with secondary involvement from the anterior deltoid and triceps brachii. The neutral (hammer) grip reduces shoulder external rotation, which can lower supraspinatus and anterior delt stress while keeping the pecs under tension.
What is the best bodyweight alternative to Dumbbell Lying Hammer Press?
A push-up performed with handles or on parallettes approximates the neutral grip and preserves horizontal adduction. Cue: keep hands under the sternum, elbows at ~45°, scapula stable, and control the eccentric to maximize pec activation while protecting the shoulders.
Can I build muscle without doing Dumbbell Lying Hammer Press?
Yes. You can build chest mass using other horizontal-press patterns—barbell bench, incline/decline dumbbell presses, weighted push-ups, dips, and cable presses—provided you apply progressive overload and sufficient volume. Focus on controlled tempo, full pain-free range of motion, and keeping elbow path around 30–45° to maintain pectoral emphasis.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →