Exercise guide · Intermediate · Compound

Dumbbell Incline Hammer Press: How to Do It & Muscles Worked

The dumbbell incline hammer press is a chest exercise performed on an incline bench using dumbbells, with a neutral grip (palms facing each other). It targets the upper chest (pectorals) and also works the shoulders and triceps.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell incline hammer press
Front view: muscles worked by the dumbbell incline hammer press. Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the dumbbell incline hammer press. Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the dumbbell incline hammer press

  1. Step 1: Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs.
  2. Step 2: Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other.
  3. Step 3: Press the dumbbells up and away from your body until your arms are fully extended.
  4. Step 4: Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell incline hammer press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Incline Hammer Press alternatives

More exercises that train the chest as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.