Hammer Grip Incline DB Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
Starting position
End position
How to Do Hammer Grip Incline DB Bench Press
- Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
- Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
- Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.
Muscles Worked
Alternatives to Hammer Grip Incline DB Bench Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
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2
Bench Press - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
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3
Decline Barbell Bench Press
A beginner compound strength exercise that works the chest, using a barbell.
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4
Incline Cable Chest Press
A beginner compound strength exercise that works the chest, using a cable machine.
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5
Leverage Incline Chest Press
A beginner compound strength exercise that works the chest, using a machine.
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6
Machine Bench Press
A beginner compound strength exercise that works the chest, using a machine.
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7
Smith Machine Bench Press
A beginner compound strength exercise that works the chest, using a machine.
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8
Smith Machine Incline Bench Press
A beginner compound strength exercise that works the chest, using a machine.
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9
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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10
Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
Frequently Asked Questions
What muscles do hammer grip incline db bench press work?
Hammer Grip Incline DB Bench Press primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for hammer grip incline db bench press?
Hammer Grip Incline DB Bench Press uses dumbbells.
Hammer Grip Incline DB Bench Press: is it suitable for beginners?
Yes. Hammer Grip Incline DB Bench Press is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of hammer grip incline db bench press?
Barbell Incline Bench Press - Medium Grip, Bench Press - With Bands, Decline Barbell Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my hammer grip incline db bench press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; hammer grip incline db bench press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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