Hammer Grip Dumbbell Bench Press

Hammer Grip Dumbbell Bench Press

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps
Equipment Dumbbell
Emphasis Compound
Type Push

Hammer Grip Dumbbell Bench Press Instructions

  • Rest the DB's on your thighs. Palms should be facing each other.
  • Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench. 
  • Use your thighs to “bump” the dumbbells up and press up over your chest at shoulder width apart, palms facing each other.
    • Neutral hand position.
    • Your low back is not excessively arched as you lie down.
  • Lower the dumbbells in a controlled manner to slightly above your chest with your hands still in the neutral position.
    • Your arms will be closer to your body at the bottom compared to other DB Bench Press variations (because of the hand position).
    • Feel your triceps and chest loading for the press up
  • Press dumbbells back up while contracting the chest and triceps.
    • Do not lock out the elbows at the top.


  • Don't go too heavy on this movement because it is meant for volume and hypertrophy.
    • Going excessively heavy will potentially cause elbow ailments if performed improperly over of a long period of time.
  • Keep your feet grounded throughout the exercise.
  • Maintain the strong shoulder position you created at the beginning from start to finish.
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