Dumbbell Hammer Bench Press
A neutral-grip variation of the dumbbell bench press that targets the chest, front shoulders, and triceps to build upper body strength and hypertrophy while reducing shoulder stress.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on a flat bench with dumbbells on your thighs. Lie back and kick the dumbbells up to chest sides with a neutral grip, elbows at 45 degrees, feet flat on floor.
- Press dumbbells upward and inward in an arc until arms are extended over chest.
- Squeeze shoulder blades together at the top without locking elbows.
- Lower dumbbells slowly to chest sides, feeling a mild stretch.
- Maintain neutral grip and elbow tuck throughout.
- Repeat for reps, controlling the descent.
Coaching Tips
Form Cues
- Tuck elbows at 45 degrees
- Keep wrists straight
- Drive through heels
- Squeeze chest at top
- Control the arc path
Breathing
Inhale as you lower the dumbbells, exhale as you press up while bracing your core.
Tempo
2-1-1
Range of Motion
Lower until elbows are at bench level or mild chest stretch; press to near-full arm extension without elbow lock.
Safety
Safety Notes
- Use spotter for heavy sets
- Avoid if acute shoulder pain
- Keep slight elbow bend at top
- Plant feet for stability
Spotting
Spot from behind by grabbing wrists during press; assist lift-off and stuck reps. Use safeties for solo heavy sets.
Common Mistakes
- Flaring elbows too wide
- Dropping weights too fast
- Arching back excessively
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Elbow joint issues
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist neutral mobility
Build Up First
- Master basic dumbbell bench press form
- Core bracing competency
Also known as
Hammer Grip Dumbbell Press, Neutral Grip Dumbbell Bench Press, Dumbbell Neutral Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Bench Press
Dumbbells, Flat Bench
Chest
Dumbbell Hammer Curl to Press
Dumbbells
Biceps, Shoulders
Dumbbell Single-Arm Hammer Press
Dumbbells, Flat Bench
Chest
Dumbbell Hammer-Grip Shoulder Press
Dumbbells
Shoulders
Dumbbell Decline Bench Press
Dumbbells, Decline Bench
Chest
Dumbbell Incline Bench Press
Dumbbells, Incline Bench
Chest
Dumbbell Single-Arm Bench Press
Dumbbells, Flat Bench
Chest
Dumbbell Incline Single-Arm Hammer Press
Dumbbells, Incline Bench
Chest
Dumbbell Decline Single-Arm Hammer Press
Dumbbells, Decline Bench
Chest
Dumbbell Alternating Bench Press
Dumbbells, Flat Bench
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
