Hammer Grip Incline DB Bench Press
The Hammer Grip Incline DB Bench Press is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Hammer Grip Incline DB Bench Press
- 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
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
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
Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
- 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
Repeat the movement for the prescribed amount of repetitions.
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Hammer Grip Incline DB Bench Press work?
The Hammer Grip Incline DB Bench Press primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Hammer Grip Incline DB Bench Press good for beginners?
Yes, the Hammer Grip Incline DB Bench Press is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Hammer Grip Incline DB Bench Press?
You need dumbbell to perform the Hammer Grip Incline DB Bench Press. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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