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Hammer Grip Incline DB Bench Press

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Chest, with support from Shoulders, Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Hammer Grip Incline DB Bench Press

  1. Step 1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. Step 2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  3. Step 3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  4. Step 4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  5. Step 5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  6. Step 6. Repeat the movement for the prescribed amount of repetitions.
  7. Step 7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Frequently asked questions

What are the primary benefits of using a hammer grip for incline presses?

The neutral grip reduces external rotation of the shoulder, often making it more comfortable for those with joint issues. It emphasizes the upper pectoral fibers while placing more load on the triceps.

How should I position my elbows during the descent?

Keep your elbows tucked at a 45-degree angle relative to your torso rather than flaring them out. This alignment protects the rotator cuff and maintains tension on the chest muscles.

What is a common mistake to avoid during this exercise?

Avoid clashing the dumbbells together at the top of the movement, as this removes tension from the target muscles. Maintain a controlled tempo and stop just short of touching the weights.

How can a beginner progress to this movement?

Start with a flat neutral grip dumbbell press to master the hand positioning and stability. Once comfortable, move to a low incline setting before increasing the bench angle to 30 or 45 degrees.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a weight that allows for a full range of motion. This volume is effective for building muscle mass in the upper chest and triceps.

Sample sets & reps for Hammer Grip Incline DB Bench Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell
  • Behind Head Chest Stretch — stretch

See all Chest exercises →

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