incline hammer chest press exercise using dumbbells is a
variation of the traditional incline chest press which works your
from a different angle. It’s always good to work out any
muscle group from different angles, to change up and vary your workouts
with both dumbbells and machines. This is an excellent exercise for
building muscle mass and for strength training as well as for sculpting
the pectoral muscles. If
you are looking more to tone and strengthen, just use lighter weights
more repetitions for this exercise.
Method of Performance
Adjust the bench to
the proper incline level you desire. Make sure it’s not too
vertical because then you will be working the shoulders more than the
chest. The proper incline focuses on the pectoral muscles with
secondary emphasis on the anterior deltoid muscle and tricep muscles.
Grab two dumbbells
and hold them in your lap with palms facing each other.
Your back and glutes
should be pressed firmly against the back of the incline bench.
Bring the dumbbells
up to shoulder height and raise them up and over your head. Raise them
as high as you can while maintaining a slight bend in your elbows.
Basically, don’t over-extend your arms. Your palms should
always face each other throughout this movement.
Now bring your arms
down to around your head or around the super man pose level. You
don’t want to go too far down.
Repeat this movement
for about 4-5 sets and 8-12 repetitions. I like to use lighter weights
for the first set as a warm-up set.
My Incline Hammer Chest Press
HD exercise video wth dumbbells will further demonstrate this weight