How to do the Dumbbell Hammer Press (Floor)
Primary: Chest · also works Shoulders, Triceps.
Dumbbell Hammer Press on the floor is a strength exercise targeting the chest primarily. This variation is performed lying on the floor instead of a bench, providing more stability and focusing on pressing the weight upward from a grounded position. The hammer grip, where palms face each other, shifts some emphasis onto the shoulders and triceps, making it a compound movement that engages multiple muscles.
Step by step
- 1
Lie on your back on the floor with a dumbbell in each hand, palms facing each other in a neutral grip.
- 2
Position the dumbbells at your shoulders with elbows bent and resting on the floor.
- 3
Press the weights upward until your arms are fully extended, keeping the dumbbells parallel to each other.
- 4
Slowly lower the dumbbells back to the starting position, ensuring your elbows gently touch the floor.
- 5
Repeat for the desired number of repetitions.
Coaching cues
- Keep a neutral wrist position, avoiding excessive flexion or extension during the press.
- Engage your core throughout the exercise to maintain stability and prevent arching your back.
- Control the movement, focusing on both the upward press and the downward phase, to maximize muscle engagement.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Hammer Press (Floor) alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Hammer Press (Floor) work?
Primary: Chest. Secondary: Chest, Shoulders, Triceps
How many sets and reps of Dumbbell Hammer Press (Floor) should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Hammer Press (Floor)?
Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Dumbbell Press (Floor).
Is the Dumbbell Hammer Press (Floor) good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.