Dumbbell Lying Hammer Press

pectoralschestdumbbell

Matutunan kung paano gawin ang Dumbbell Lying Hammer Press nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Triceps, Shoulders.

Dumbbell Lying Hammer Press exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Lying Hammer Press

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Lying Hammer Press nang may tamang form:

  1. 1Humiga nang patihaya sa bench na may dumbbell sa bawat kamay, nakaharap sa isa't isa ang mga palad at nakabanat pataas ang mga braso.
  2. 2Ibaba ang mga dumbbell sa magkabilang gilid ng dibdib, pinapanatili ang mga siko sa 90-degree na anggulo.
  3. 3Itulak ang mga dumbbell pabalik pataas sa simula, ganap na inaabot ang mga braso.
  4. 4Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Dumbbell Lying Hammer Press

Primary

pectorals

Secondary

tricepsshoulders

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 Lying Hammer Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Lying Hammer Press?

Ang Dumbbell Lying Hammer Press ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Dumbbell Lying Hammer Press?

Ang Dumbbell Lying Hammer Press ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Lying Hammer Press nang may tamang form?

Simulan sa pamamagitan ng Humiga nang patihaya sa bench na may dumbbell sa bawat kamay, nakaharap sa isa't isa ang mga palad at nakabanat pataas ang mga braso. Ibaba ang mga dumbbell sa magkabilang gilid ng dibdib, pinapanatili ang mga siko sa 90-degree na anggulo. Itulak ang mga dumbbell pabalik pataas sa simula, ganap na inaabot ang mga braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Lying 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 Lying 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 Lying Hammer Press best for?

The Dumbbell Lying 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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