Dumbbell Incline Hammer Press

An upper chest press using a neutral grip. It is more shoulder-friendly and targets the upper pectorals and triceps effectively.

Exercise Details

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

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on an incline bench. Hold dumbbells with palms facing each other. Position them at the sides of your upper chest.

Instructions

1. Press the weights straight up.
2. Lower them slowly, keeping elbows tucked.
3. Squeeze the upper chest.
4. Maintain a stable core.
5. Exhale on the press.

Common Mistakes

1. Flaring the elbows.
2. Uneven pressing.
3. Losing the incline angle.

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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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.