Chest exercise · dumbbell
Dumbbell Incline Hammer Press
The dumbbell incline hammer press is a dumbbell exercise that targets the chest (pectorals), with the shoulders and triceps assisting.
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The shoulders and triceps work as secondary muscles. See all chest exercises or every dumbbell exercise.
