How To Do Incline Hammer Press Properly

The incline hammer press is a great technique to grow and strengthen your pectoral muscles. Moreover, the exercise engages your deltoids.

To perform the incline hammer press, you will require an inclined bench and a pair of identical dumbbells.

Avoid using very heavy dumbbells since they can affect the effectiveness of the exercise. You can use a hammer press machine or a barbell in the absence of dumbbells.

How to do the incline hammer press:

  • Start by adjusting the bench to incline to about 45 to 50 degrees. Place the dumbbells on the sides of the bench.
  • Sit on the bench and grab a dumbbell in each hand. Rest your back on the inclined pad. Position the dumbbells above your chest and ensure your elbows bend while facing away from your body. Keep your back straight, maintain a neutral neck, and engage your core. The dumbbells should be parallel to your body. This marks your starting position.
  • Lift the dumbbells upwards by fully extending your arms.
  • Pause briefly, then lower the dumbbells to the starting position.
  • Repeat 10 to 12 times for 3 sets.

WHAT MUSCLES DOES THE INCLINE HAMMER PRESS WORK?

PECTORAL MUSCLES

The incline hammer press primarily targets your pectoral muscles. The pectoral muscles are among the largest muscles in your upper body.

The exercise engages the chest muscles by stretching them, hence promoting growth. As a result, you develop a well-sculpted chest area. Moreover, your upper body strength improves.

ANTERIOR DELTOIDS

The incline hammer press also engages your anterior deltoids. These muscles assist in moving your arms forwards.

The exercise dramatically strengthens your anterior deltoids since the routine mainly depends on moving the dumbbells upwards and downwards. This plays a vital role in preventing shoulder injury.

BICEPS

The routine activates your biceps as you flex and straighten your elbows. As a result, your biceps become bigger and stronger.

TRICEPS

The exercise also tones and stretches your triceps. Additionally, the technique helps in eliminating underarm fat.

INCLINE HAMMER PRESS BENEFITS

BUILDS PECTORAL MUSCLES

The incline hammer press promotes massive muscle growth in your chest region. Performing the exercise correctly and consistently rewards you with enormous chest gain. Apart from building your chest muscles, the exercise strengthens them.

PROMOTES UPPER BODY STRENGTH

The incline hammer press works the pectorals, biceps, triceps, and anterior deltoids. These muscles help in promoting upper body strength. The upper body power and strength enable you to efficiently perform daily activities such as lifting and pushing heavy objects. Furthermore, the exercise enhances your athletic performance. You can engage in sports such as baseball, tennis, and swimming while experiencing minimal tension.

PROMOTES STRONG TRICEPS

The workout significantly strengthens your triceps. The technique achieves this through building and maintaining the medial and lateral heads of the triceps. Strong triceps enhances your upper body strength.

IMPROVES POSTURE

Strong pectorals promote good posture. Additionally, throughout the entire exercise, you maintain a straight back against the inclined pad.

This helps in stabilizing your back and promoting good posture. Good posture prevents back pain and promotes better breathing.  

PROMOTES STABILITY TO SHOULDER JOINT

The incline hammer press activates and strengthens the anterior deltoids. As a result, your shoulder joints become stable. Stable shoulder joints reduce the chances of acquiring shoulder pain or injury.

IMPROVES PHYSICAL APPEARANCE

 The exercise tones your chest area and gives it a broad V-shaped physique. This is particularly beneficial to men since it enhances their self-image.

Moreover, men feel more attractive and confident as they walk shirtless. Women are not left behind. The exercise lifts the muscles of the breast area hence improving their appearance.

ALTERNATIVES TO INCLINE HAMMER PRESS

BENCH PRESS

The bench press is a great alternative. This is because the exercise mainly targets the pectoral muscles. Additionally, the routine works the biceps, triceps, and anterior deltoid. You will need a bench, barbell, and a rack to execute this exercise.

How to perform the bench press:

  • Position the flat bench properly under the rack.
  • Lie on the bench. Your head, back, and hips should rest on the pad, and your feet should be firmly pressed on the ground.
  • Grab the bar with your hands, ensuring that they are shoulder-width apart. Ensure that the bar is directly above your shoulders. Maintain a neutral spine and engage your core.
  • Gently remove the bar from the rack and lower it to your nipple level. Bend your elbows at about 45 degrees, ensuring they face away from your body. This is your starting position.
  • Push the barbell upwards by fully stretching your arms. Pause briefly, then return to the starting position.
  • Perform 10 reps for 3 sets.

INCLINE HAMMER PRESS MISTAKES TO AVOID

LIFTING TOO HEAVY

Lifting too heavy is dangerous. This is because you are at significant risk of causing injuries to your arms and shoulders. Moreover, you cannot complete the full range of motion for a rep.

This prevents you from achieving the goals of the exercise. If you are a beginner, start with light dumbbells. You can also consult your gym instructor if you are experiencing challenges with the appropriate dumbbells.

ARCHING YOUR BACK

Avoid arching your back while performing the exercise. This is because you put too much tension on your back which can cause injuries or discomfort. Moreover, it prevents the activity from working the targeted muscles. Ensure that your back is as straight as it rests on the inclined pad.

GOING TOO FAST

Going too fast is counterproductive. This is because you might injure yourself with the dumbbells. Besides, you do not actively engage and stretch the targeted muscles. To avoid this, always ensure that your movement is low and controlled. If you struggle with speed, you can consult your gym partner or trainer to set the pace for you.

CONCLUSION

The incline hammer strength is a great exercise to grow, strengthen, tone, and sculpt your chest area. Moreover, the workout promotes upper body strength and good posture. Avoid performing the technique if you have back pains or any other pre-existing medical condition. Consult your physician before commencing the routine.

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