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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