Dumbbell Incline Hammer Press
Learn how to do the Dumbbell Incline Hammer Press with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Shoulders, Triceps.
How to Do the Dumbbell Incline Hammer Press
Follow these steps to perform the Dumbbell Incline Hammer Press with correct form:
- 1Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs.
- 2Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other.
- 3Press the dumbbells up and away from your body until your arms are fully extended.
- 4Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Incline Hammer Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Incline Hammer Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Incline Hammer Press work?
The Dumbbell Incline Hammer Press primarily targets your Pectorals. Secondary muscles worked include Shoulders, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Dumbbell Incline Hammer Press?
The Dumbbell Incline Hammer Press requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Incline Hammer Press with proper form?
Start by Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs. Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other. Press the dumbbells up and away from your body until your arms are fully extended. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Incline Hammer Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Dumbbell Incline Hammer Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Incline Hammer Press best for?
The Dumbbell Incline Hammer Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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