Dumbbell Lying Hammer Press

Setup

1. 01Lie on a flat bench with a dumbbell in each hand at chest level.
2. 02Turn the palms to face each other and tuck the elbows toward the ribs.
3. 03Pull the shoulder blades together and plant the feet.
4. 04Keep glutes, upper back, and head on the bench.

Execution

1. 01Press both dumbbells straight up over the chest while keeping the neutral grip.
2. 02Stop just short of the dumbbells touching at the top.
3. 03Lower under control with the elbows tracking close to the torso.
4. 04Touch the dumbbells lightly to the outer chest and press again.

Checkpoints

• -Palms face each other for every rep.
• -Elbows track at roughly 30 degrees from the torso, not flared.
• -Wrists stay neutral and stacked over the elbows.
• -Both arms lock out at the same time.

Common mistakes

• -Letting the grip rotate out under fatigue.
• -Flaring the elbows and losing the joint-friendly path.
• -Arching the lower back excessively to press bigger loads.
• -Cutting the bottom range short.