Hammer Grip Incline DB Bench Press

Chest

Hammer Grip Incline DB Bench Press

Hammer Grip Incline DB Bench Press (Start)

Hammer Grip Incline DB Bench Press (End)

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

An incline dumbbell press with palms facing each other that works the upper chest and keeps the elbows tucked.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a bench to about 30–45 degrees and sit back holding the dumbbells on your thighs.
2Lie back and bring the weights to chest level with palms facing each other.
3Plant your feet and set your shoulder blades.

How to perform

1Press the dumbbells up until your arms are straight above your upper chest.
2Keep your palms facing each other throughout.
3Lower the dumbbells slowly to chest level.
4Pause briefly and repeat.