Dumbbell Incline Hammer Press

Instructions

1
Sit on an inclined bench with back support at approximately 45-60 degrees. Position feet flat on the floor or platform. Hold a dumbbell in each hand at shoulder height with elbows bent and palms facing forward.
2
Grip dumbbells firmly with neutral wrist position. Keep core engaged and shoulder blades retracted against the bench. Elbows should be positioned slightly forward of the body at approximately 45 degrees to the torso.
3
Slowly lower both dumbbells in a controlled manner by bending the elbows. Lower the weights toward the sides of the head or slightly behind the head until the elbows reach approximately 90 degrees of flexion. Maintain tension throughout the movement.
4
Press the dumbbells upward by extending the elbows, driving through the triceps to return to the starting position. Fully extend the elbows at the top while maintaining slight tension. Return to shoulder height with controlled tempo.
PRIMARY MUSCLESTriceps
SECONDARY MUSCLESPectoralis Major, Anterior Deltoid, Chest
EQUIPMENTDumbbell
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Triceps, the Dumbbell Incline Hammer Press is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Chest, while the use of Dumbbell allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Triceps.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Dumbbell to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Triceps. However, the movement also recruits Pectoralis Major, Anterior Deltoid, Chest to maintain control of the Dumbbell.

Exercise Variations

  • Dumbbell Dumbbell Incline Hammer Press
  • Cable Dumbbell Incline Hammer Press
  • Banded Dumbbell Incline Hammer Press

Beginner Tips

If you are new to the Dumbbell Incline Hammer Press , focus on mastering the movement pattern with zero weight before adding Dumbbell.

Frequently Asked Questions