dumbbell lying hammer press

Primary target: Pectorals
Equipment: Dumbbell
Body part: Chest
Secondary muscles: Triceps

Secondary muscles

TricepsShoulders

Step by step

1
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
2
Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
3
Press the dumbbells back up to the starting position, fully extending your arms.
4
Repeat for the desired number of repetitions.

How to perform

Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle. Press the dumbbells back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.