If you’re looking to take your chest workout to the next level, you’ve likely come across the incline dumbbell hammer press. However, executing this move properly can be a daunting task. Don’t worry, you’re not alone. Many people struggle with the incline dumbbell hammer press due to a lack of proper form or insufficient knowledge. Fortunately, by following some simple tips and techniques, you can easily master this exercise and start experiencing serious gains in no time. In this post, we’ll show you how to perform the incline dumbbell hammer press correctly, so you can add it to your chest routine with confidence.
Incline Dumbbell Hammer Press Summary
- Primary Muscles: Pectoralis Major – Clavicular
- Secondary Muscles: Deltoid – Anterior, Triceps Brachii, and Wrist Flexor
- Equipment: Dumbbells and Incline Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Incline Dumbbell Hammer Press Instructions
- 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.
Video Tutorial
Incline Dumbbell Hammer Press Muscles
Target (Agonist)
- Pectoralis Major, Clavicular
Synergists
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- No Significant Stabilizers
Antagonist Stabilizers
- None
Benefits of Incline Dumbbell Hammer Press
The incline dumbbell hammer press is an effective exercise for strengthening the pectoralis major – clavicular muscle. This exercise allows you to target the upper chest and shoulders with one movement, allowing for more efficient use of time and energy. It helps to improve upper body strength and stability, as well as increasing the power of the muscles for pushing movements. Additionally, this exercise helps to improve posture and reduce the risk of shoulder and neck injury. Performing the incline dumbbell hammer press can provide an effective way to strengthen the pectoralis major – clavicular muscle while also improving overall body strength and stability.
Tips for Performing Incline Dumbbell Hammer Press
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.
Benefits and Tips Video
Frequent 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.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
If you’re looking for alternatives to the incline dumbbell hammer press that target similar muscle groups, there are several options available. Below are a few variations, complementary, or alternative exercises that can help you build strength and muscle mass in the same areas.
Incline Dumbbell Palm In Press
The Incline Dumbbell Palm In Press is a great complementary or alternative exercise to the Incline Dumbbell Hammer Press. It works the same muscles, but with a different grip and range of motion. This exercise is performed by holding a pair of dumbbells with palms facing each other and pressing them up above the shoulders. This exercise can be done on an incline bench to increase the intensity of the exercise and target the upper chest and shoulder muscles. The Incline Dumbbell Palm In Press can be used to mix up your routine, add variety, and work the same muscles in different ways.
Incline Dumbbell Bench Press
The Incline Dumbbell Bench Press is a great exercise to use as a complementary or alternative exercise to the Incline Dumbbell Hammer Press. This exercise targets the same muscles in the upper chest, shoulders, and triceps, but allows for a different range of motion. The Incline Dumbbell Bench Press requires you to lift the weight up and away from your body while the Incline Dumbbell Hammer Press requires you to press the weight up and towards your body. Both exercises are great for increasing strength and muscle size in the upper body and can be used together to provide an effective workout.
Barbell Incline Wide Reverse Grip Bench Press
The Barbell Incline Wide Reverse Grip Bench Press is a great complementary or alternative exercise to the Incline Dumbbell Hammer Press. The barbell version of this exercise targets the same muscles as the dumbbell hammer press, but with a different range of motion. This exercise is great for strengthening the upper chest muscles and shoulders. The wider grip recruits more muscles, as well as increasing stability, which can make this exercise more challenging. This exercise can also be used as an alternative to the Incline Dumbbell Hammer Press, as it offers a variation in grip and range of motion, making it an effective and versatile exercise.
Check Out These Top Dumbbell Exercises
Barbell Incline Bench Press
The Barbell Incline Bench Press is an effective exercise that works the chest, shoulders, and triceps. This exercise can be used as a complementary exercise to the Incline Dumbbell Hammer Press, or as an alternative exercise if you don’t have access to dumbbells. It’s important to note that the Barbell Incline Bench Press has a different range of motion than the Incline Dumbbell Hammer Press, so it will target different muscles in slightly different ways. Additionally, the Barbell Incline Bench Press allows you to use heavier weights than you would be able to with dumbbells, making it an effective choice for increasing muscle strength and size.
Stability Ball Incline Dumbbell Press
The Stability Ball Incline Dumbbell Press is an excellent complementary or alternative exercise to the Incline Dumbbell Hammer Press. It works the same muscles as the Hammer Press but with a different angle and different resistance. This variation targets the same muscles in the chest, shoulders, and triceps but with a more stabilizing effect. It also allows for greater range of motion and increased core activation which will help improve your stability and strength. It can be done with lighter weights than the Hammer Press, making it an ideal choice for those who are just starting out or are looking for a change in their routine.
Barbell Reverse Grip Incline Bench Press
The Barbell Reverse Grip Incline Bench Press is an excellent complementary or alternative exercise to the Incline Dumbbell Hammer Press. This exercise targets the same muscles as the Incline Dumbbell Hammer Press, but with a different angle and grip. The reverse grip allows you to place greater emphasis on the upper chest, as well as incorporating more of the triceps muscles than a traditional incline press. It also requires less stabilization than the Hammer Press, making it a good option for those looking to increase strength and muscle size in the upper body.
Find More Chest Exercises Here
Opposing Complementary Exercises
To further enhance the effects of Incline Dumbbell Hammer Press, it is important to pair it with exercises that work the opposing muscle groups. These exercises will help to create a balanced and strong physique. Below are a few exercises that will help build opposing muscles in order to complement the Incline Dumbbell Hammer Press.
Dumbbell Rear Deltoid Raise
The Dumbbell Rear Deltoid Raise is a great complementary exercise to the Incline Dumbbell Hammer Press as it works the opposing muscle group. This exercise targets the posterior deltoid muscles, as opposed to the anterior deltoid muscles worked by the Incline Dumbbell Hammer Press. The Dumbbell Rear Deltoid Raise is an isolation exercise that focuses on the rear delts, which helps to improve overall shoulder stability and strength. When combined with the Incline Dumbbell Hammer Press, this exercise provides a complete shoulder workout that helps to build strength and definition.
T Bar Reverse Grip Row
The T Bar Reverse Grip Row is a great exercise to complement the Incline Dumbbell Hammer Press, as it targets the opposing muscle group. This exercise works the back muscles, including the lats, rhomboids, and traps, while the Incline Dumbbell Hammer Press works the chest and shoulder muscles. By using both of these exercises in a workout routine, you can ensure that all of your major upper body muscle groups are getting the attention they need. The T Bar Reverse Grip Row also works the biceps and core muscles, making it an effective full body exercise.
Band Rear Deltoid Row
The Band Rear Deltoid Row is the perfect complement to the Incline Dumbbell Hammer Press. This exercise targets the rear deltoids and helps to strengthen and develop the muscles in this area. It also works the opposing muscle group, allowing for a balanced workout that increases overall shoulder strength and stability. This exercise also helps to improve posture and shoulder mobility, making it an ideal addition to any shoulder workout.
Rev Up Your Chest Gains with Incline Dumbbell Hammer Press
Looking to take your chest gains to the next level? The incline dumbbell hammer press is a must-try exercise. By targeting the upper portion of the chest muscles, it can help you achieve a well-rounded and defined chest. Plus, by using dumbbells instead of a barbell, it can activate more stabilizer muscles and help prevent muscle imbalances. Keep in mind, proper form and technique are crucial for effectiveness and safety. So, be sure to start with a weight you can handle and gradually increase.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Dumbbell Exercises
