Hammer Grip Dumbbell Bench Press

Hammer Grip Dumbbell Bench Press Instructions

• Rest the DB's on your thighs. Palms should be facing each other.
• Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench. 
• Use your thighs to “bump” the dumbbells up and press up over your chest at shoulder width apart, palms facing each other.
• Neutral hand position.
• Your low back is not excessively arched as you lie down.
• Lower the dumbbells in a controlled manner to slightly above your chest with your hands still in the neutral position.
• Your arms will be closer to your body at the bottom compared to other DB Bench Press variations (because of the hand position).
• Feel your triceps and chest loading for the press up
• Press dumbbells back up while contracting the chest and triceps.
• Do not lock out the elbows at the top.

*Tips*

• Don't go too heavy on this movement because it is meant for volume and hypertrophy.
• Going excessively heavy will potentially cause elbow ailments if performed improperly over of a long period of time.
• Keep your feet grounded throughout the exercise.
• Maintain the strong shoulder position you created at the beginning from start to finish.