Smart Workout Diary

Dumbbell Incline Bench Press Hammer Grip

The hammer grip dumbbell incline bench press is a compound upper-body pressing exercise performed on an incline bench with the palms facing each other. It primarily trains the upper chest while also working the front shoulders and triceps. It supports upper-body pushing strength and chest muscle development.

Demonstration

Dumbbell Incline Bench Press Hammer Grip — demonstration 1
Dumbbell Incline Bench Press Hammer Grip — demonstration 2

Instructions

  1. Set the bench to a moderate incline and place dumbbells securely beside the bench.
  2. Sit down, rest each dumbbell on a thigh, then lean back and use your legs to bring them to chest level.
  3. Plant your feet firmly, keep your upper back and head supported, and hold the dumbbells with palms facing each other.
  4. Press both dumbbells upward and slightly inward until your arms are nearly straight, without forcefully locking the elbows.
  5. Lower the dumbbells slowly to the outer upper chest with control, keeping the wrists straight and elbows comfortably close to the torso.
  6. Repeat for the planned repetitions, then lower the dumbbells to your thighs before sitting up.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts, Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a manageable load. Control every repetition instead of sacrificing position to lift heavier dumbbells.
  2. Keep the neutral grip. Do not let the dumbbells rotate into a different grip during the set.
  3. Keep shoulders stable. Maintain upper-back contact with the bench and avoid shrugging toward the ears.
  4. Breathe steadily. Inhale as you lower and exhale as you press.
Exercise library