Dumbbell Hammer Floor Press: Video Tutorial & Exercise Guide
| Workout | Dumbbell Hammer Floor Press |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Dumbbell |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Dumbbell Hammer Floor Press: Video Tutorial & Exercise Guide
Dumbbell Hammer Floor Press: Step-by-Step Guide
- Step 1: Lie flat on the floor with your knees bent and feet flat on the ground. Hold a dumbbell in each hand using a neutral grip (palms facing each other).
- Step 2: Position the dumbbells directly over your elbows with your arms bent at about 90 degrees. Keep your upper arms on the floor. This is your starting position.
- Step 3: Press the dumbbells upward by extending your arms fully until the weights are directly above your chest. Keep your palms facing each other throughout the movement.
- Step 4: Pause briefly at the top of the movement, focusing on squeezing your chest and triceps.
- Step 5: Slowly lower the dumbbells back to the starting position, allowing your upper arms to rest briefly on the floor before repeating. Maintain control throughout the movement.
Dumbbell Hammer Floor Press: Overview
The Dumbbell Hammer Floor Press is a variation of the traditional floor press that uses a neutral grip, emphasizing the triceps and chest muscles while reducing strain on the shoulders. This exercise is great for building upper body strength, especially for those who may experience discomfort in their shoulders during traditional bench presses.
This movement is particularly useful for lifters looking to target the chest and triceps while protecting their shoulder joints. The floor limits the range of motion, making it easier to control the lift while focusing on the lockout portion of the press.
Dumbbell Hammer Floor Press: Benefits
The Dumbbell Hammer Floor Press is an effective exercise for building chest and triceps strength. The neutral grip reduces shoulder strain and improves triceps activation, making it ideal for those looking to focus on the lockout phase of pressing movements.
Additionally, the floor press variation helps to reduce the range of motion, allowing for better control of the movement and reducing the risk of injury. This makes it a great exercise for beginners or those recovering from shoulder issues.
Dumbbell Hammer Floor Press: Pro Tips & Advanced Techniques
Keep your core engaged and your lower back pressed against the floor to maintain proper alignment. Focus on a controlled lowering phase to maximize time under tension. To increase the intensity, add a slight pause at the bottom when your arms touch the floor, or perform the press with heavier dumbbells while maintaining proper form.
Dumbbell Hammer Floor Press: Progression Plan
Beginner
Intermediate
Advanced
Dumbbell Hammer Floor Press: Frequently Asked Questions (FAQs)
What muscles do Dumbbell Hammer Floor Presses target?
+The Dumbbell Hammer Floor Press primarily targets the chest and triceps, with the neutral grip reducing strain on the shoulders and focusing on triceps engagement.
Is the Dumbbell Hammer Floor Press suitable for beginners?
+Yes, this exercise is beginner-friendly. The floor provides support and limits the range of motion, making it a great exercise for those looking to improve their pressing strength safely.
How often should I perform Dumbbell Hammer Floor Presses?
+Include this exercise in your upper body or chest workout routine 1-2 times per week, allowing time for recovery between sessions.
What common mistakes should I avoid?
+Avoid arching your lower back or rushing through the movement. Focus on controlling the weights throughout the entire press and maintaining proper form to prevent injury.
How can I make Dumbbell Hammer Floor Presses more challenging?
+To increase difficulty, you can add more weight, slow down the lowering phase, or add a pause at the bottom of the movement to increase time under tension and maximize muscle activation.
