Floor Dumbbell Hammer Grip Tricep Press

Step 1 grab dumbbells with an overhand grip and lie flat on your back.

Floor dumbbell hammer grip tricep press.

If all of this makes it sound easy don t be fooled. Lie perpendicular to the bench with your shoulders flat on the surface. For these you could use a straight bar thick bar or even a football bar. Finally for people looking to work their triceps who get elbow pain from skullcrushers and other extension variations the dumbbell floor press is a great workaround.

While the flat bench dumbbell press the dumbbell alternative of the barbell bench press and one of the best multi joint chest presses for the mid pec region is commonly done with a palms forward grip on occasion you ll see a trainer do the movement with a neutral grip hands facing each other. A heavy or not so heavy floor press can force you to generate just as much full body tension as the bench press. Bend knees with feet firmly planted on floor. Laying on the floor touch both dumbbells together at your chest.

The floor press limits shoulder range of motion while loading the portion of the press where your triceps are the most dominant. It s like a bench press only you lie on the floor instead of the bench. Decline dumbbell floor press with glute bridge duration. Hold the dumbbell at arms length right above your chest.

To start off have the dumbbell stand on a bench. Extend elbows to a 90 degree position triceps resting on floor while holding. Incline bench dumbbell close grip tricep press duration. Adam pow 3 416 views.

Your legs should be bent and your hips below the bench with our feet firm on the floor. Keeping the dumbbells touching the entirety of the movement press the dumbbells up over your chest then lower them back down to.