is a close-grip
exercise for the shoulders using dumbbells and seated on an upright
bench. I created an HD video to demonstrate how to do the hammer
shoulder press exercise along with my text instructions because often
times, I am not able to mention everything I want to say in my videos.
I like this exercise because it works the shoulders from a different
angle. It’s always good to vary your workouts to hit your
shoulder muscles from different angles. This exercise can also be using
a cable pulley machine which provides constant resistance. I like to
use both since it offers an added way to vary up my workouts.
Method of Performance
Choose a steady and
upright bench. The
Hammer Strength bench that I am using wobbles a little from side to
side probably because of all the adjustable parts.
Bring two dumbbells
over you head with your elbows bent at 90 degree angles.
Raise the dumbbells
to up and over your
head until your arms are almost fully extended while still maintaining
a bend in your elbows.
note that the
elbows and shoulders are not directly pressed back but naturally
inwards -should be at around a 30 degree angle to prevent shoulder
injuries from occurring.
Most people do not have that range of motion for their shoulders.
As you are raising
the dumbbells, make sure you are breathing out.
Lower the dumbbells
until your elbows are very slightly below your shoulders.
Breathe in as you are
lowering the dumbbells.
Do about 4 to 5 sets
of 8 to 12 repetitions.
I like to do my first
set as a warm-up and I prefer to use slightly lighter weights.