Hammer Grip Incline DB Bench Press

An incline dumbbell press using a neutral grip to emphasize the upper chest and shoulders with reduced stress on the shoulder joint.

Instructions

1. Set an adjustable bench to an incline position (approximately 45 degrees) and lie back with your back flat against the pad.
2. Hold a dumbbell in each hand on top of your thighs with palms facing each other in a neutral grip.
3. Using your thighs to generate momentum, lift the dumbbells and position them at shoulder width, one at a time.
4. Keep the dumbbells in front of you with elbows flared out at approximately 90 degrees to your torso, palms facing each other.
5. Lower the dumbbells in a controlled manner, bringing them toward the sides of your chest as you inhale.
6. At the bottom position, pause briefly and then press the dumbbells upward, contracting your pectoral muscles as you exhale.
7. Lock out at the top and hold briefly before lowering again. Lower the weights significantly slower than you pressed them.
8. Repeat for the prescribed number of repetitions.

Tips

• The neutral grip reduces shoulder joint stress compared to rotated grips
• Keep dumbbells at shoulder width - not too close together or too far apart
• The incline angle emphasizes upper chest and anterior shoulders
• Control the negative phase to maximize tension on the muscle
• Take care when removing weights - place them on your thighs before dismounting