Dumbbell Incline Hammer Press

Also known as: incline dumbbell hammer press

Beginner

Pectorals

Dumbbell

What Dumbbell Incline Hammer Press really gives you is a chest that grows from tension, driven by independent dumbbell loading.

How to do Dumbbell Incline Hammer Press

Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs.
Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other.
Press the dumbbells up and away from your body until your arms are fully extended.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Incline Hammer Press Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Incline Hammer Press Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Easier and Harder Than Dumbbell Incline Hammer Press

Harder progression

Dumbbell Decline Twist Fly

Swap Dumbbell Incline Hammer Press For

Lever Standing Chest Press

Modified Hindu Push-up (male)

Cable Lying Fly

Dumbbell Incline Hammer Press — Frequently Asked Questions

How do you do the Dumbbell Incline Hammer Press?

Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs. Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other. Press the dumbbells up and away from your body until your arms are fully extended. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Incline Hammer Press work?

The Dumbbell Incline Hammer Press primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Incline Hammer Press should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Incline Hammer Press good for beginners?

Yes. The Dumbbell Incline Hammer Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Incline Hammer Press?

Try the Lever Standing Chest Press, Modified Hindu Push-up (male) or the Cable Lying Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline Hammer Press the same as the incline dumbbell hammer press?

Yes. The Dumbbell Incline Hammer Press is also commonly called the incline dumbbell hammer press. Different gyms and training programs label it differently, but "incline dumbbell hammer press" refer to this same movement.