Hammer Grip Dumbbell Bench Press

March 20, 2015 - Chest Exercises, Dumbbell Chest Exercises, Dumbbell Exercises
Hammer Grip Dumbbell Bench Press



Position set of dumbbells at the end of a flat bench. Pick up the dumbbells of the floor using a neutral grip (palms facing inward), place them at the end of your thighs and sit down at the edge of flat bench. Then push the dumbbells with your thighs and lie back on the bench, with the dumbbells straight up above your chest, at shoulder width. Keep your hands at a neutral grip (palms facing inward). This will be your Hammer Grip Bench Press starting position.


As you inhale start lower the dumbbells in controlled motion until the dumbbells stand right to the sides of your middle chest. From this position bring the dumbbells back up to the starting position as you exhale. Contract the pecs at the top, hold for a second and repeat the movement for desire reps.