Hammer Grip Incline DB Bench Press

Sequência

1. 01 · setup

   Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

2. 02 · clean up

   By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.

3. 03 · start

   Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.

4. 04 · lower

   Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.

5. 05 · press

   As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.

6. 06 · repeat

   Repeat the movement for the prescribed amount of repetitions.

7. 07 · finish

   When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.