10 Best Dumbbell Lying Hammer Press Alternatives for Limited Equipment

Ranked Dumbbell Lying Hammer Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Hammer Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Press On Exercise Ball

   97% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want to work the pectorals with more balance to manage.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
   2. 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.
   3. Raise the dumbbells to shoulder height, palms facing forward.
   4. Press the dumbbells upward until your arms are fully extended.
   5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Lying Hammer Press
   • Primary muscle: pectorals, the same as the Dumbbell Lying Hammer Press
   • Equipment: free weights, the same as the Dumbbell Lying Hammer Press
   • Body position: lying on your back, the same as the Dumbbell Lying Hammer Press
   • Balance: harder to stay steady on than the Dumbbell Lying Hammer Press
2. Play demonstration

   Progression

   2. Dumbbell One Arm Hammer Press On Exercise Ball

   90% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   Pick this when you want a harder single-arm version that still works the pectorals.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
   3. Place your other hand on your hip for stability.
   4. Press the dumbbell upwards, extending your arm fully.
   5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Lying Hammer Press
   • Primary muscle: pectorals, the same as the Dumbbell Lying Hammer Press
   • Equipment: free weights, the same as the Dumbbell Lying Hammer Press
   • Body position: lying on your back, the same as the Dumbbell Lying Hammer Press
   • Balance: harder to stay steady on than the Dumbbell Lying Hammer Press
3. Play demonstration

   3. Dumbbell One Arm Press On Exercise Ball

   88% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want to work the pectorals one side at a time.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
   3. Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
   4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Lying Hammer Press
   • Primary muscle: pectorals, the same as the Dumbbell Lying Hammer Press
   • Equipment: free weights, the same as the Dumbbell Lying Hammer Press
   • Body position: lying on your back, the same as the Dumbbell Lying Hammer Press
   • Balance: harder to stay steady on than the Dumbbell Lying Hammer Press
4. 

   4. Alternating Floor Press

   88% match

   • Pectorals
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor with two kettlebells next to your shoulders.
   2. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
   3. 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.
   4. Raise the kettlebell and repeat on the opposite side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Lying Hammer Press
   • Primary muscle: pectorals, the same as the Dumbbell Lying Hammer Press
   • Equipment: free weights, the same as the Dumbbell Lying Hammer Press
   • Body position: lying on your back, the same as the Dumbbell Lying Hammer Press
5. 

   5. Extended Range One-arm Kettlebell Floor Press

   88% match

   • Pectorals
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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.
   2. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Lying Hammer Press
   • Primary muscle: pectorals, the same as the Dumbbell Lying Hammer Press
   • Equipment: free weights, the same as the Dumbbell Lying Hammer Press
   • Body position: lying on your back, the same as the Dumbbell Lying Hammer Press
6. 

   6. One-arm Kettlebell Floor Press

   88% match

   • Pectorals
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
   2. Press the kettlebell straight up toward the ceiling, rotating your wrist.
   3. Lower the kettlebell back to the starting position and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Lying Hammer Press
   • Primary muscle: pectorals, the same as the Dumbbell Lying Hammer Press
   • Equipment: free weights, the same as the Dumbbell Lying Hammer Press
   • Body position: lying on your back, the same as the Dumbbell Lying Hammer Press
7. Play demonstration

   7. Dumbbell Lying One Arm Press

   88% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
   2. Hold the dumbbell at shoulder level with your palm facing forward.
   3. Press the dumbbell upward until your arm is fully extended.
   4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: flat horizontal press, the same as the Dumbbell Lying Hammer Press
   • Primary muscle: pectorals, the same as the Dumbbell Lying Hammer Press
   • Equipment: free weights, the same as the Dumbbell Lying Hammer Press
   • Body position: lying on your back, the same as the Dumbbell Lying Hammer Press
8. Play demonstration

   8. Dumbbell Incline Hammer Press On Exercise Ball

   87% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
   2. Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
   3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
   4. Press the dumbbells up and slightly inward, keeping your palms facing each other.
   5. Extend your arms fully, squeezing your triceps at the top of the movement.
   6. Slowly lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Lying Hammer Press
   • Equipment: free weights, the same as the Dumbbell Lying Hammer Press
   • Body position: lying on your back, the same as the Dumbbell Lying Hammer Press
   • Balance: harder to stay steady on than the Dumbbell Lying Hammer Press
9. Play demonstration

   9. Dumbbell Incline Press On Exercise Ball

   87% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on an exercise ball with a dumbbell in each hand, palms facing forward.
   2. Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball.
   3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
   4. Press the dumbbells upward, extending your arms fully.
   5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Lying Hammer Press
   • Body position: lying on your back, the same as the Dumbbell Lying Hammer Press
   • Balance: harder to stay steady on than the Dumbbell Lying Hammer Press
10. 

    10. Incline Dumbbell Press

    85% match

    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
    2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
    3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
    4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
    5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
    6. Repeat the movement for the prescribed amount of repetitions.
    7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, the same as the Dumbbell Lying Hammer Press
    • Equipment: free weights, the same as the Dumbbell Lying Hammer Press
    • Body position: lying on your back, the same as the Dumbbell Lying Hammer Press