Dumbbell Incline One Arm Hammer Press

Setup

1. 01Set an incline bench to roughly 30 to 45 degrees.
2. 02Lie back holding one dumbbell at the shoulder with a palm-in neutral grip.
3. 03Plant both feet and grip the bench edge lightly with the free hand if needed.
4. 04Brace the trunk so the torso stays square on the pad.

Execution

1. 01Press the dumbbell up and slightly back over the upper chest.
2. 02Keep the elbow tucked close to the ribs as it extends.
3. 03Lock out without letting the torso twist toward the working side.
4. 04Lower under control back to the shoulder.

Checkpoints

• -Both shoulders stay in contact with the bench.
• -The dumbbell path stays vertical, not drifting across the body.
• -Elbow stays close to the torso through the rep.
• -Hips stay square, not shifting sideways.

Common mistakes

• -Letting the torso rotate off the pad to help the press.
• -Flaring the elbow and losing the neutral-grip triceps bias.
• -Bouncing the dumbbell out of the bottom position.
• -Skipping reps on the weaker side.