Dumbbell Lying on Floor Hammer Press
Gym Exercise Card
Equipment
The Dumbbell Lying on Floor Hammer Press is a strength exercise that emphasizes the development of pectoral muscles while also engaging the triceps and forearms. It is performed while lying on the floor to stabilize the movement, which can also enhance shoulder safety compared to a bench press.
How to do it
- Lie on your back with knees bent and feet flat on the floor.
- Hold a dumbbell in each hand with a neutral grip, palms facing each other.
- Press the dumbbells directly above your chest until your arms are fully extended.
- Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions while maintaining control and form.
Muscles worked
Primary Pectoralis Major Sternal Head
Secondary Brachialis Deltoid Anterior Triceps Brachii
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