Smart Workout Diary

Dumbbell Incline One Arm Hammer Press

The dumbbell incline one-arm hammer press is a unilateral incline chest press performed with one dumbbell using a neutral, palms-facing grip. It primarily trains the upper chest while also working the front shoulders and triceps. The unilateral setup can help develop pressing strength and side-to-side control.

Demonstration

Dumbbell Incline One Arm Hammer Press — demonstration 1
Dumbbell Incline One Arm Hammer Press — demonstration 2

Instructions

  1. Set an adjustable bench to a moderate incline and sit with a dumbbell resting securely on your working-side thigh.
  2. Lie back and position the dumbbell above the same-side upper chest with your palm facing inward; plant both feet firmly and keep your shoulder blades gently drawn back and down.
  3. Press the dumbbell upward by extending the elbow, keeping the wrist stacked over the elbow and the neutral grip throughout.
  4. Finish under control with the arm nearly straight above the upper chest; do not forcefully lock or shrug the shoulder upward.
  5. Lower slowly until the elbow is slightly below or level with the bench and the upper arm remains comfortably angled from the torso. Complete the repetitions, secure the dumbbell, then switch sides.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts, Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load. The free arm and unilateral setup make this press less stable than a two-dumbbell press.
  2. Keep the shoulder set. Avoid letting the working shoulder roll forward at the bottom of the repetition.
  3. Control the descent. Lowering slowly helps maintain the intended chest-focused path and prevents bouncing.
  4. Breathe consistently. Inhale as the dumbbell lowers and exhale as you press it upward.
Exercise library