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Chest

Dumbbell Hammer Floor Press: Video Tutorial & Exercise Guide

Workout Dumbbell Hammer Floor Press
Primary Muscle Group Chest
Secondary Muscle Group Shoulders, Triceps
Equipment Required Dumbbell
Force Type Push
Mechanics Compound
Exercise Type Strength
Difficulty Intermediate

Dumbbell Hammer Floor Press: Video Tutorial & Exercise Guide

Table Of Contents

Muscle Groups

Primary Muscle

Chest

Secondary Muscles

Shoulders
Triceps

How to do the Dumbbell Hammer Floor Press – Step-by-Step Guide

  • Step 1: Lie on your back on the floor, holding a dumbbell in each hand with a neutral grip.
  • Step 2: Start with elbows bent, forming a 90-degree angle.
  • Step 3: Press the dumbbells upward, extending your arms fully.
  • Step 4: Keep a controlled motion, avoiding locking out your elbows.
  • Step 5: Lower the dumbbells back to the starting position with control.
  • Step 6: Maintain a stable and controlled rhythm throughout.

Dumbbell Hammer Floor Press Overview

Dumbbell Hammer Floor Press is a grounded and effective exercise for targeting the chest, triceps, and shoulders. This variation, with a neutral grip, engages the muscles differently, promoting well-rounded upper body strength development. The floor provides a natural stopping point, ensuring proper form and minimizing stress on the shoulder joints.

Benefits of The Dumbbell Hammer Floor Press

This exercise not only sculpts and strengthens the chest, triceps, and shoulders but also places emphasis on the brachialis and forearms due to the neutral grip. The grounded nature of the floor press ensures a stable base, reducing strain on the lower back. Dumbbell Hammer Floor Press promotes muscle engagement without sacrificing safety, making it an ideal choice for individuals with shoulder concerns.

Releted Exercises