Incline Bench Hammer Press
Targets the upper chest muscles, improving overall chest development
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: pectoralis major, anterior deltoids. Secondary: triceps brachii |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 6 sets × 15 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Step 1: Setup — sit on the incline bench with your back against the pad and feet planted on the floor.
- Step 2: Initiation — hold the dumbbells with your palms facing each other and your arms extended.
- Step 3: Main movement — press the dumbbells upwards, extending your arms fully.
- Step 4: End position — hold the contraction for a brief moment, squeezing your chest muscles.
- Step 5: Return — slowly lower the dumbbells back to the starting position, keeping control throughout the entire range of motion.
- Step 6: Breathing reminder — exhale on the press and inhale on the return.
- Step 7: Safety note — avoid arching your back or using momentum to lift the dumbbells.
Equipment
- Dumbbells
- Incline Bench
Coaching tips
Benefits
Targets the upper chest muscles, improving overall chest development
Common mistakes
Letting the dumbbells swing or using momentum to lift
Make it harder
Increase the weight of the dumbbells or add more sets
Make it easier
Decrease the weight of the dumbbells or use a lower incline
Breathing
Exhale on press, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 62 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.