A dumbbell press variation where weights are held close with a neutral (hammer) grip, targeting the triceps and chest for strength and hypertrophy.
Dumbbells, Flat Bench
3/5 • Intermediate
Triceps
Shoulders, Forearms
7
No
Yes
No
Medium
Low
Lateral Head, Long Head
Mid Chest
Anterior Delts
Flexors
6-12 reps
60-120 seconds • Rest longer for heavy strength sets.
Lie supine on a flat bench, holding a dumbbell in each hand directly above your chest with palms facing each other (neutral grip). Position your feet flat on the floor for stability.
Inhale as you lower the weights, brace your core, and exhale forcefully as you press the weights upward.
3-0-1
Lower the dumbbells until they are just above or lightly touch the chest while maintaining elbow tuck.
A spotter can stand behind the bench and assist by placing hands under the lifter's elbows or wrists if failure occurs.
Crush Press, Hex Press, Squeeze Press, Pinch Press, Dumbbell Hex Press
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