Exercise guide · Beginner · Compound
Dumbbell Lying Hammer Press: How to Do It & Muscles Worked
The dumbbell lying hammer press is a chest exercise performed on a bench with dumbbells held in a neutral grip (palms facing each other). It targets the pectorals while also engaging the triceps and shoulders.
- Primary muscles
- Chest
- Equipment
- Dumbbell
- Level · type
- Beginner · Compound
How to do the dumbbell lying hammer press
- Step 1: Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- Step 2: Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Step 3: Press the dumbbells back up to the starting position, fully extending your arms.
- Step 4: Repeat for the desired number of repetitions.
Sets, reps and programming
| 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 Lying Hammer Press alternatives
More exercises that train the chest as their main target:
-
Assisted Chest Dip (Kneeling)
Chest · Leverage Machine · Beginner compound -
Assisted Seated Pectoralis Major Stretch with Stability Ball
Chest · Assisted · Beginner stretch -
Assisted Wide-Grip Chest Dip (Kneeling)
Chest · Leverage Machine · Beginner compound -
Band Bench Press
Chest · Band · Beginner compound -
Behind Head Chest Stretch
Chest · Assisted · Beginner stretch -
Cable Seated Chest Press
Chest · Cable · Beginner compound -
Chest and Front of Shoulder Stretch
Chest · Body Weight · Beginner stretch -
Chest Stretch with Exercise Ball
Chest · Stability Ball · Beginner stretch
More chest exercises
-
Barbell Bench Press
Chest · Barbell · Intermediate compound -
Incline Barbell Bench Press
Chest · Barbell · Intermediate compound -
Chest Dip
Chest · Body Weight · Advanced compound -
Dumbbell Bench Press
Chest · Dumbbell · Beginner compound -
Push-Up
Chest · Body Weight · Beginner compound -
Archer Push Up
Chest · Body Weight · Advanced compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- 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.
- 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.
- 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.