Dumbbell Lying on Floor Hammer Press

A floor press variation using a neutral grip. It emphasizes the triceps and medial pectorals while being extremely safe for the shoulder joints.

Exercise Details

Level: Beginner
Body Area: upper
Type: push
Mechanics: Compound

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on the floor. Hold dumbbells with a neutral grip (palms in). Tuck your elbows into your sides.

Instructions

1. Lower the weights until your elbows lightly touch the floor.
2. Press back up to full extension.
3. Maintain a tight core and neutral spine.
4. Focus on the triceps contraction.
5. Control the descent.

Common Mistakes

1. Flaring the elbows.
2. Lifting the lower back.
3. Shrugging.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

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An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

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An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

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A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.