10 Best Dumbbell Lying Hammer Press Alternatives for Limited Equipment

The Dumbbell Lying Hammer Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Press On Exercise Ball, the Dumbbell One Arm Press On Exercise Ball and the Alternating Floor Press. A harder version, the Dumbbell One Arm Hammer Press On Exercise Ball, is listed below as a progression rather than a swap.

Dumbbell Lying Hammer PressWatch the Dumbbell Lying Hammer Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Lying Hammer Press

The steps for the Dumbbell Lying Hammer Press itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Dumbbell · Intermediate · Compound

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
  2. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
  3. Press the dumbbells back up to the starting position, fully extending your arms.
  4. Repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Press On Exercise BallPlay demonstration

    1. Dumbbell Press On Exercise Ball

    97% match

    Pectorals · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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. Dumbbell One Arm Hammer Press On Exercise BallPlay demonstration

    Progression

    2. Dumbbell One Arm Hammer Press On Exercise Ball

    90% match

    Pectorals · Advanced · Compound

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

    • Dumbbell
    How to perform it
    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. Dumbbell One Arm Press On Exercise BallPlay demonstration

    3. Dumbbell One Arm Press On Exercise Ball

    88% match

    Pectorals · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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

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