Step by step instructions, muscle activation and variants for the Dumbbell Lying on Floor Hammer Press.
The dumbbell floor hammer press is a chest and triceps exercise performed lying flat on the floor with a neutral (hammer) grip. The floor limits range of motion, reducing shoulder stress, while the neutral grip shifts emphasis toward the inner chest and triceps.
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The Dumbbell Lying on Floor 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.