The Hammer Grip Incline Bench Press is a variation of the standard Incline Dumbbell Bench Press where your palms face in towards each other.

Using a hammer grip tends to isolate the chest and helps take pressure off your shoulders.

Muscle group: Chest


Lie on an incline bench with a dumbbell in each hand. Your palms should be facing in towards each other with your arms comfortably out to the side. Your arms should be at about a 45 degree angle from your body.

Raise the dumbbells up. Make sure that your palms are always facing directly towards each other. Raise the dumbbells until they are directly above your shoulders. Hold this top position for a moment then slowly lower the dumbbells.

As you lower the dumbbells concentrate on keeping the dumbbells facing towards each other. Stop when the dumbbells are about 2 inches above your chest, then repeat.

All exercises