Male

Dumbbell Lying on Floor Hammer Press

Muscles involved

The dumbbell lying on floor hammer press is a powerful variation for developing pressing strength using dumbbells while keeping shoulder strain to a minimum. By lying flat on the floor, the ground naturally restricts elbow depth, protecting your joints and teaching you how to maintain a rock-solid, stable foundation through your back. This specific range restriction offers great athletic application, building strong lockout power that directly transfers to contact sports, pushing opponents, or throwing movements where joint integrity is crucial. Working with a neutral grip challenges your chest and triceps to cooperate efficiently to generate force from a stopped position on the floor. You will gain functional stability, better shoulder control, and pressing power that enhances your performance both in heavy gym sessions and in dynamic athletic activities.

How to do it

1. Lie on your back on the floor with dumbbells on each side of your chest in a neutral grip and elbows close to your body. 2. Inhale, inflating your chest, and as you exhale, push the dumbbells up using your pectorals. 3. At the top, hold the position for one second, squeezing your chest, without touching the dumbbells together. 4. Lower the dumbbells slowly and in a controlled manner while inhaling, focusing on the eccentric phase.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbows close to your body during the press. - Push the dumbbells using your pectorals, not your shoulders. - Lower in a controlled manner, focusing on the eccentric phase.