Dumbbell Hammer Bench Press
A neutral grip (palms facing) dumbbell bench press variation that emphasizes the chest and triceps. It is commonly used for hypertrophy and targeting inner pectoral development.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Accessory Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
7/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy strength sets, shorter for hypertrophy focus.
How to Perform
Lie supine on a flat bench holding a dumbbell in each hand, palms facing each other (neutral grip). Position the dumbbells above your chest with arms extended and elbows slightly bent.
- Slowly lower the dumbbells towards the outer edges of your chest, keeping the neutral grip.
- Keep your elbows slightly tucked, about 45 degrees, throughout the descent.
- Pause briefly when the dumbbells reach chest level or slightly below.
- Powerfully press the dumbbells back up to the starting position.
- Stop just short of locking out the elbows at the top.
Coaching Tips
Form Cues
- Palms face each other
- Elbows slightly tucked
- Squeeze chest at top
- Maintain chest tension
- Control the descent
Breathing
Inhale as you lower the weight and brace your core tightly; exhale forcefully as you press the dumbbells back up.
Tempo
3-0-1
Range of Motion
Lower the dumbbells until the handles are approximately parallel with your chest line, ensuring a deep stretch without shoulder pain.
Safety
Safety Notes
- Do not attempt to lift dumbbells heavier than you can safely position yourself.
- Stop immediately if sharp shoulder pain occurs.
- Maintain tight back arch and keep feet planted firmly.
Spotting
Not recommended for heavy dumbbell work; use lighter weight or adjustable safeties if available, although safeties are awkward for DB presses.
Common Mistakes
- Flaring elbows out wide
- Bouncing weight off chest
- Losing core tension
- Stopping short of full range of motion
When to Avoid
- Acute shoulder impingement or pain
- Rotator cuff issues
- Severe lower back discomfort on a flat bench
Flexibility Needed
- Adequate shoulder horizontal adduction and extension range of motion
Build Up First
- Competency performing standard Dumbbell Bench Press
- Ability to safely maneuver dumbbells into starting position
Also known as
Hammer Press, Dumbbell Neutral Bench Press, Neutral Grip Dumbbell Bench Press
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