The Dumbbell Lying Hammer Press is an exercise that targets the chest, triceps, and shoulders. It is a variation of the traditional dumbbell bench press that focuses more on the triceps muscles.
How to perform
To perform the Dumbbell Lying Hammer Press, follow these step-by-step instructions:1. Start by lying flat on a bench with a dumbbell in each hand. Your feet should be flat on the ground and your back should be pressed firmly against the bench.
2. Hold the dumbbells with your palms facing each other in a neutral grip (hammer grip), elbows bent at a 90-degree angle.
3. Press the dumbbells up towards the ceiling, extending your arms fully but not locking out your elbows.
4. Slowly lower the dumbbells back down to the starting position, keeping your elbows at a 90-degree angle throughout the movement.
5. Repeat for the desired number of reps.
6. Remember to control the weights and focus on your form throughout the exercise to prevent injury and maximize muscle engagement.
7. To increase the intensity of the exercise, you can vary the weight of the dumbbells or the number of sets and reps performed.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.