Dumbbell Close-Grip Hammer Bench Press

Intermediate
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A dumbbell press variation where weights are held close with a neutral (hammer) grip, targeting the triceps and chest for strength and hypertrophy.

About Exercise

Equipment

Dumbbells, Flat Bench

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Triceps

Secondary Muscles

Shoulders, Forearms

Popularity Score

7

Goals

Hypertrophy
Strength
Stability

Training Style

Bodybuilding
Functional Training

Setup Requirements

Requires Rack

No

Requires Bench

Yes

Requires Spotter

No

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

Triceps

10/10

Lateral Head, Long Head

Chest

7/10

Mid Chest

Shoulders

5/10

Anterior Delts

Forearms

3/10

Flexors

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

60-120 seconds • Rest longer for heavy strength sets.

How to Perform

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.

  1. Tuck your elbows close to your sides and slowly lower the dumbbells towards the middle of your chest.
  2. Maintain the neutral grip and keep the dumbbells touching or almost touching throughout the descent.
  3. Pause briefly when the dumbbells reach chest level.
  4. Forcefully press the dumbbells back up to the starting position, maintaining contact or proximity.
  5. Squeeze the chest and triceps hard at the top of the movement.

Coaching Tips

Form Cues

  • Palms facing each other
  • Elbows tucked tight
  • Crush the dumbbells
  • Squeeze triceps at top

Breathing

Inhale as you lower the weights, brace your core, and exhale forcefully as you press the weights upward.

Tempo

3-0-1

Range of Motion

Lower the dumbbells until they are just above or lightly touch the chest while maintaining elbow tuck.

Safety

Safety Notes

  • Use moderate weight until grip and stability are mastered.
  • Keep feet grounded to maintain overall body tension.
  • Avoid excessive arching of the lower back.

Spotting

A spotter can stand behind the bench and assist by placing hands under the lifter's elbows or wrists if failure occurs.

Common Mistakes

  • Allowing the elbows to flare wide
  • Losing control or contact between the dumbbells
  • Bouncing the weights off the chest

When to Avoid

  • Acute shoulder pain
  • Wrist or elbow joint pain during pressing motion

Flexibility Needed

  • Sufficient shoulder internal rotation to maintain neutral grip path

Build Up First

  • Basic dumbbell press technique
  • Adequate pressing strength

Also known as

Crush Press, Hex Press, Squeeze Press, Pinch Press, Dumbbell Hex Press

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