plated Hammer Press on flat bench
Improves overall chest development and tricep strength
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: pectoralis major, triceps. Secondary: anterior deltoids |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 8 sets × 10 reps |
| Estimated calories burned | ~11 kcal |
How to do it
- Step 1: Setup — lie on a flat bench with your feet planted firmly on the ground, shoulder-width apart.
- Step 2: Initiation — grip the dumbbells with your palms facing towards your body, and lift them to shoulder height.
- Step 3: Main movement — press the dumbbells upwards, extending your arms fully and squeezing your chest muscles.
- Step 4: End position — hold the contraction for a brief moment, then begin to lower the dumbbells back to the starting position.
- Step 5: Return — control the descent, keeping your elbows close to your body and your core engaged.
- Step 6: Breathing reminder — exhale during the press and inhale during the return.
- Step 7: Safety note — avoid arching your back or using momentum to lift the dumbbells.
Equipment
- Dumbbells
- Flat Bench
Coaching tips
Benefits
Improves overall chest development and tricep strength
Common mistakes
Letting the dumbbells drift too far apart or not extending fully
Make it harder
Increase dumbbell weight or add a pause at the top of the press
Make it easier
Decrease dumbbell weight or use an incline bench for less range of motion
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 · 4 sets × 12 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.