Hammer Grip Incline DB Bench Press

Chest · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Bench at about 30 degrees, a dumbbell on each thigh, and use your legs to bring them up. Hammer grip: palms facing each other the whole set. Lower beside your ribs with the elbows close to the body, breathe in, and press up and slightly inwards. Neutral grip on an incline is the most shoulder-friendly chest press there is. You feel it in the upper chest and the triceps. The classic mistake is setting the bench past 40 degrees: beyond that the delt does the pressing.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders, Triceps

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