Instructions

1

Lie flat on a weight bench with back firmly pressed against the bench surface, feet flat on floor or bench. Grip dumbbells with neutral grip (palms facing each other) at chest level, elbows bent at approximately 90 degrees.

2

Position dumbbells at mid-chest height with elbows slightly below shoulder level. Engage core and maintain neutral spine throughout movement. Take a deep breath before initiating the lift.

3

Slowly lower dumbbells in a controlled manner by allowing elbows to bend and move outward slightly, creating an arc pattern. Lower until dumbbells reach approximately mid-chest level or slight stretch is felt in chest. Maintain control throughout descent.

4

Press dumbbells upward and slightly inward in a controlled arc pattern, extending arms to near-lockout position at top of movement. Exhale during pressing phase. Return dumbbells to starting position and repeat for prescribed repetitions.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTDumbbell

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Dumbbell Lying Hammer Press stands out as a highly efficient Strength choice. Performing this movement with Dumbbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Chest stability and proprioception during heavy loads.
Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
Significantly enhances the structural integrity and power of the Pectoralis Major.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Using excessive momentum to swing the Dumbbell rather than controlling the eccentric phase.

Muscle Anatomy

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

Exercise Variations

Dumbbell Dumbbell Lying Hammer Press
Cable Dumbbell Lying Hammer Press
Banded Dumbbell Lying Hammer Press

Dumbbell Lying Hammer Press