Dumbbell Press - Hammer Incline
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Chest Triceps Strength Dumbbell Incline Bench Push Compound Gym
Purpose: This exercise increases strength and size.
Benefits: A Hammer Grip isolates the chest muscles.
Sit at an incline bench with your feet flat on the floor. Place a dumbbell on each thigh and press your back to the incline bench. Using your thighs to assist, lift each dumbbell to shoulder height. Keep your arms close to your sides. When both dumbbells are at shoulder height with palms facing in (hammer grip), you are in the starting position. Push the dumbbells straight upwards above your head by straightening your elbows. Maintain the hammer grip (palms facing in). Keep your elbows close to your body. Exhale during this movement. Do not arch your lower back. Slowly lower the dumbbells back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Sit on an incline bench and grasp a dumbbell in each hand, using a hammer grip, at your shoulders.
Sit at an incline bench with your feet flat on the floor. Place a dumbbell on each thigh and press your back to the incline bench. Using your thighs to assist, lift each dumbbell to shoulder height. Keep your arms close to your sides. When both dumbbells are at shoulder height with palms facing in (hammer grip), you are in the starting position.
Step 2
Push the dumbbells straight up above your head, keeping a hammer grip and your elbows close to your body.
Push the dumbbells straight upwards above your head by straightening your elbows. Maintain the hammer grip (palms facing in). Keep your elbows close to your body. Exhale during this movement. Do not arch your lower back.
Step 3
Slowly lower the dumbbells back to the starting position.
Slowly lower the dumbbells back to the starting position. Inhale during this movement. . Place a dumbbell on each thigh and press your back to the incline bench. Using your thighs to assist, lift each dumbbell to shoulder height. Keep your arms close to your sides.