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Dumbbell Lying Hammer Press animation

How to do the Dumbbell Lying Hammer Press

ChestDumbbellIntermediate

The dumbbell lying hammer press is a powerful variation that shifts stress onto the sternal chest fibers and triceps by keeping the palms facing each other throughout the lift. Master this movement and you will build chest thickness and pressing strength that traditional flat pressing often leaves untapped.

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Muscles worked

Primary
Pectorals (chest)
Secondary
Front deltsTriceps

Step-by-step

  1. Lie flat on a bench holding two dumbbells with a neutral grip, palms facing each other, elbows tucked at roughly 45 degrees from your torso.
  2. Lower the dumbbells in a controlled arc until your elbows drop just below bench level and you feel a full stretch across the chest.
  3. Drive the dumbbells back up in the same arc, pressing powerfully through the chest while keeping your palms neutral throughout the entire rep.
  4. Lock out at the top with the dumbbells close together, squeeze the chest hard for one count, then begin your next controlled descent.

Common mistakes

  • Letting the elbows flare wide like a standard press, which defeats the purpose of the neutral grip and stresses the shoulder joint — keep elbows tracking at 45 degrees or tighter throughout.
  • Rushing the eccentric and losing tension on the way down, which cuts your time under tension in half — take at least two to three seconds to lower the dumbbells deliberately.
  • Allowing the lower back to arch excessively off the bench, which shifts load off the chest — plant your feet firmly and keep your ribcage down to maintain a stable pressing base.

Pro tip — At the bottom of each rep, think about pulling your elbows toward your hips rather than simply lowering the weight — this subtle cue pre-loads the chest with active tension before you even begin to press.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Chest exercises

Barbell Bench PressBarbell Bench PressBarbell Decline Bench PressBarbell Decline Bench PressBarbell Decline Wide Grip PressBarbell Decline Wide Grip PressBarbell Front Raise And PulloverBarbell Front Raise And PulloverBarbell Incline Bench PressBarbell Incline Bench PressCable Bench PressCable Bench Press
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