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Dumbbell Incline Hammer Press

Step by step instructions, muscle activation and variants for the Dumbbell Incline Hammer Press.

MediumUpper chest

About this exercise

The dumbbell incline hammer press is an upper-chest compound exercise performed on an incline bench with a neutral grip (palms facing each other). The neutral grip reduces shoulder stress and shifts emphasis onto the upper pectorals and the long head of the triceps, making it a useful variation for lifters with shoulder discomfort.

How to Perform

  • Set an adjustable bench to a 30–45 degree incline and lie back holding a dumbbell in each hand with a neutral grip (palms facing each other)
  • Hold the dumbbells at chest level with your elbows bent at roughly 90 degrees
  • Press the dumbbells upward and slightly inward until your arms are fully extended above your upper chest
  • Keep the neutral grip throughout — do not rotate your wrists
  • Lower the dumbbells slowly back to chest level under control
  • Repeat for the desired number of reps

Muscle Activation

Primary
Upper chest
Secondary
TricepsFront shoulders

About the Dumbbell Incline Hammer Press

The Dumbbell Incline Hammer Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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