Dumbbell Lying Hammer Press

Lie on the bench and hold the dumbbells vertically with your palms facing each other. Keep your elbows close to your torso, gently draw your shoulder blades together, and keep your wrists straight.

Press the dumbbells straight up. Keep the neutral grip and let your elbows track beside your body to direct the force through your chest and triceps instead of your shoulders.

Slowly lower the dumbbells only as far as your chest can stretch comfortably. Control the descent so your wrists do not bend backward.

Think about pressing the dumbbells away with your chest and triceps. If it feels like your arms are doing all the work, keep your elbows closer to your torso and try again.

Pressing the dumbbells toward your face or flaring your elbows removes the benefit of the hammer press and adds shoulder stress. Keeping your elbows close to your torso is the key.

Inhale as you lower and exhale as you press up. Steady breathing keeps your upper body more stable and makes it easier to match the dumbbells' paths.

Press the dumbbells vertically without forcing them together; a natural approach is enough. Pause briefly at the lowest point before pressing to get more of the neutral-grip press's stability.