Instructions

1

Lie supine on a flat weight bench with feet flat on the floor or elevated. Position back against the bench with shoulders retracted and scapula stabilized.

2

Hold dumbbells at chest level with elbows bent at approximately 90 degrees. Palms face forward and dumbbells are positioned at mid-chest height with wrists neutral.

3

Lower the dumbbells in a controlled manner by flexing the elbows, allowing the dumbbells to descend toward the sides of the chest in an arc motion until elbows reach approximately 90 degrees or slightly below.

4

Drive dumbbells upward and inward by extending the elbows and contracting the pectoralis major, pressing the weights together at the top in a controlled manner to return to starting position.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps Brachii, Pectoralis Minor

EQUIPMENTDumbbell

DIFFICULTYBeginner

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

Improves overall Chest stability and proprioception during heavy loads.
Utilizes Dumbbell to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Common Mistakes

Using excessive momentum to swing the Dumbbell rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Pro Tips

Control the eccentric (lowering) phase of the Dumbbell Lying Hammer Press for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

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

Beginner Tips

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

Dumbbell Lying Hammer Press