Dumbbell Lying Hammer Press
Also known as: lying dumbbell hammer press
Chasing pressing power across the chest? Dumbbell Lying Hammer Press uses independent dumbbell loading to get there.
How to do Dumbbell Lying Hammer Press
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Dumbbell Lying Hammer Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Lying Hammer Press Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Dumbbell Lying Hammer Press
Swap Dumbbell Lying Hammer Press For
Dumbbell Lying Hammer Press — Frequently Asked Questions
How do you do the Dumbbell Lying Hammer Press?
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle. Press the dumbbells back up to the starting position, fully extending your arms. 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 Lying Hammer Press work?
The Dumbbell Lying 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 Lying Hammer Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying Hammer Press good for beginners?
Yes. The Dumbbell Lying 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 Lying 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 Lying Hammer Press the same as the lying dumbbell hammer press?
Yes. The Dumbbell Lying Hammer Press is also commonly called the lying dumbbell hammer press. Different gyms and training programs label it differently, but "lying dumbbell hammer press" refer to this same movement.
