Dumbbell Lying On Floor Hammer Press

Muscles worked

Setup

1. Lie flat on your back on the floor with your knees bent and feet planted firmly for stability.
2. Hold a dumbbell in each hand using a neutral grip, with your palms facing each other.
3. Extend your arms fully to position the weights directly over your chest.
4. Retract your shoulder blades, pinning them against the floor to create a stable pressing base.

How to do it

1. Inhale and slowly lower the dumbbells until your triceps lightly touch the floor, keeping your elbows tucked at a 45-degree angle to your torso.
2. Pause for a moment at the bottom to eliminate momentum, ensuring you do not let the weight rest fully on the floor.
3. Exhale and press the dumbbells back to the starting position by driving through your chest and triceps.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your wrists stacked directly over your elbows throughout the entire movement.
• Ensure your lower back remains in contact with the floor to prevent excessive arching.
• Touch the floor gently with your upper arms; avoid bouncing your elbows off the ground.
• Maintain the neutral grip (palms facing) throughout the set to keep the focus on the triceps and inner chest.

Pro tips

• At the top of the movement, consciously squeeze the dumbbells toward each other without touching them to maximize pectoral contraction.
• Focus on 'pushing yourself into the floor' rather than just pushing the weights up to increase stability and force production.

Make it harder

• Add a three-second eccentric phase (lowering) to increase time under tension and muscle fiber recruitment.
• Perform the press while holding a glute bridge to engage the posterior chain and create a slight decline angle for the chest.

Frequently asked

What muscles does the dumbbell lying on floor hammer press work?

The dumbbell lying on floor hammer press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell lying on floor hammer press?

The dumbbell lying on floor hammer press uses dumbbell.

Is the dumbbell lying on floor hammer press good for beginners?

The dumbbell lying on floor hammer press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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