10 Best Hammer Grip Incline DB Bench Press Alternatives for Home Gyms

The Hammer Grip Incline DB Bench Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Incline Push-up Reverse Grip, the Incline Reverse Grip Push-up and the Kneeling Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Hammer Grip Incline DB Bench Press

Hammer Grip Incline DB Bench Press
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Hammer Grip Incline DB Bench Press
  1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  6. Repeat the movement for the prescribed amount of repetitions.
  7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.
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Ranked Hammer Grip Incline DB Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Hammer Grip Incline DB Bench 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.

  1. Best match
    Incline Push-up Reverse Grip

    1. Incline Push-up Reverse Grip

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar palms up, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

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

    Why this matches
    • Movement: incline press, the same as the Hammer Grip Incline DB Bench Press
    • Primary muscle: pectorals, the same as the Hammer Grip Incline DB Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Incline Reverse Grip Push-upPlay demonstration

    2. Incline Reverse Grip Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: incline press, the same as the Hammer Grip Incline DB Bench Press
    • Primary muscle: pectorals, the same as the Hammer Grip Incline DB Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Kneeling Push-upPlay demonstration

    3. Kneeling Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Hammer Grip Incline DB Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  4. Incline Push-upPlay demonstration

    4. Incline Push-up

    76% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Hammer Grip Incline DB Bench Press
    • Primary muscle: pectorals, the same as the Hammer Grip Incline DB Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Incline Push-up (On Box)Play demonstration

    5. Incline Push-up (On Box)

    76% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Hammer Grip Incline DB Bench Press
    • Primary muscle: pectorals, the same as the Hammer Grip Incline DB Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  6. Incline Push-up Medium

    6. Incline Push-up Medium

    76% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Hammer Grip Incline DB Bench Press
    • Primary muscle: pectorals, the same as the Hammer Grip Incline DB Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Incline Push-up Wide

    7. Incline Push-up Wide

    76% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Hammer Grip Incline DB Bench Press
    • Primary muscle: pectorals, the same as the Hammer Grip Incline DB Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Incline Push Up Depth JumpPlay demonstration

    8. Incline Push Up Depth Jump

    72% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
    2. Step your feet back, keeping your body in a straight line from head to heels.
    3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Jump off the edge of the surface, landing softly with your knees slightly bent.
    6. Repeat the push-up and depth jump for the desired number of repetitions.

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

    Why this matches
    • Movement: incline press, the same as the Hammer Grip Incline DB Bench Press
    • Primary muscle: pectorals, the same as the Hammer Grip Incline DB Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-up (Wall)Play demonstration

    9. Push-up (Wall)

    71% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Hammer Grip Incline DB Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: easier to stay steady on than the Hammer Grip Incline DB Bench Press
  10. Chest Dip (On Dip-pull-up Cage)Play demonstration

    10. Chest Dip (On Dip-pull-up Cage)

    70% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. 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 Hammer Grip Incline DB Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Hammer Grip Incline DB Bench Press

How to Choose the Right Hammer Grip Incline DB Bench Press Substitute

Select a substitute based on equipment, movement pattern, and injury history. Match the incline vector (30–45°) and a neutral hand position when possible to replicate upper-pec activation and reduce rotator-cuff torque. If you lack dumbbells, use a landmine or single-arm kettlebell incline press and cue: keep the wrist neutral, drive through the palm, and maintain scapular retraction. Prioritize exercises that allow progressive loading and preserve a controlled eccentric to maximize pectoral tension and safe shoulder biomechanics.

Hammer Grip Incline DB Bench Press FAQ

What is the best bodyweight alternative to Hammer Grip Incline DB Bench Press?

A decline-to-incline push-up using an elevated surface (feet on floor, hands on a raised box) reproduces the incline pressing angle and upper-pectoral bias. Cue a neutral wrist, tuck elbows about 30–45°, and pause briefly at the bottom to increase time under tension and upper-pec activation.

Can I build muscle without doing Hammer Grip Incline DB Bench Press?

Yes, you can build upper-pectoral mass with several alternatives that replicate the incline vector and neutral grip, such as neutral-grip incline machine presses, kettlebell incline presses, or landmine presses. Focus on progressive overload, full range of motion, and cues like scapular retraction and controlled eccentrics to maximize pectoral hypertrophy.

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