Incline Dumbbell Hammer Press – To Work Your Chest and Triceps

Incline Dumbbell Hammer Press is a simple and effective compound chest and tricep exercise. Are you searching tips and techniques to strengthen your Pectoralis major clavicular and triceps now? Then this tutorial is for you to get started immediately.

Incline Dumbbell Hammer Press Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Clavicular
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Triceps Brachii, and Wrist Flexor
  • Equipment: Dumbbells and Incline Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Incline Dumbbell Hammer Press Procedure

  • Get some dumbbells and have a seat on an incline bench.
  • Now bring the dumbbells up to your chest, palms facing in.
  • While, maintaining your palms facing in press the dumbbells straight up over your chest, bringing the dumbbells together at the top.
  • Then slowly lower the dumbbells back down to the starting position.
  • Continue until you have carried out a full set.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Clavicular


  • Deltoid – Anterior
  • Triceps Brachii
  • Wrist Flexor

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • No Significant Stabilizers

Antagonist Stabilizers

  • None


If you desire to enjoy the best benefits, you will want to stick to these timeless tips. Furthermore, in case you prefer to protect yourself against an injury, you need to try these tips.

  • Breathe In While You Stretch Your Muscle Tissues And Exhale When You Flex Your Muscle Tissues.
  • Concentrate On Inhaling And Exhaling. With this and most exercise movements inhaling and exhaling is vital. You ought to be exhaling out during the target muscle flexing and inhaling when the target muscles are expanding.
  • Always Keep A Weight Training Diary. You should maintain a journal of all weights, sets and repetitions. If you are really good you will even record your rest durations. Generally there are a lot of high-quality apps to use a diary, or you can easily try a little pocket book.
  • Improve Your Technique by Make Use Of A Mirror If Available. You may believe a little vain looking in a mirror any time you are doing exercises, but you are not checking yourself out, you are making sure your technique is effective.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You must stay clear of these fairly typical issues to support quality technique and muscle growth. As well, when you stay away from these issues you will limit the probability of developing an injury.

  • Avoid The Urge To Make It To Easy. Your main way to get stronger is to challenge yourself.
  • You’ll Do Better To Not Do The Same Exercises Each And Every Occasion. Whenever people do the same exercise every work out ones muscular tissues is likely to be trained to accomplike that singular exercise effectively, but you will peak sooner.
  • You Don’t Want To Neglect Recovery Days. Over training could in fact help make you weaker rather than bigger.

To Avoid More Bodybuilding Mistakes Look Here.

Incline Dumbbell Hammer Press Recap

You now have the ability to complete incline dumbbell hammer press flawlessly. Right now your future level is to conduct incline dumbbell hammer press as apiece of a steady resistance training system to train your Pectoralis.

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