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Do you want to know how to build a bigger chest with the hammer grip dumbbell bench press? Working out can be intimidating. You don’t want to be that person in the gym who looks lost or doesn’t know what they are doing. However, it’s important to remember that everyone starts somewhere.
How to Build a Bigger Chest with the Hammer Grip Dumbbell Bench Press
This article will help you build a bigger chest with the hammer grip dumbbell bench press. With this exercise, you don’t need any special equipment and can do it right at home! The way you get results from any workout is to perform the most volume with perfect form. Everyone does the same training. The difference between those who get results and those who don’t is how the exercises are performed.
What is the Hammer Grip?
The hammer grip involves holding two dumbbells in each hand while they are parallel to your thighs. This allows you to keep your wrists straight and maintain an even weight distribution across your body. This also helps target more muscle fibers than a standard press as more of your arms, chest, and shoulders are engaged during this exercise.
How Do I Perform the Hammer Grip Dumbbell Bench Press?
It’s simple! Start by lying on a flat bench with a set of dumbbells in each hand and palms facing each other. Next, raise both dumbbells over your chest until your arms are fully extended, then slowly lower them back down towards your chest without letting them touch down on the bench (you might want to use a mat for a cushion).
Repeat this for 10-15 reps for 3-4 sets, depending on how much weight you’re lifting. Make sure you rest for 2-3 minutes between sets to give yourself time to recover before beginning another set of exercises.
Tips for Doing the Hammer Grip Dumbbell Bench Press
- When lifting, keep your elbows close to your body instead of flared outwards, as this will put too much stress on your shoulder joints.
- Keep your back flat against the bench and engage core muscles throughout the set, as this will help keep proper form throughout the lift and reduce strain on other parts of your body, such as the neck and lower back.
- When lowering the weights back down towards your chest, control is maintained, and try not to let them drop too quickly, as this can lead to injuries if done improperly.
Progressive Overload
The principle of progressive overload states that for muscle growth to occur, there must be an increase in tension placed on those muscles over time. Therefore, if you want consistent gains in strength and size, you must continually increase the weight you lift on any given exercise over time. That said, never sacrifice form for weight; always make sure you have control of the weights and use the proper technique before increasing weight levels too quickly.
Number of Reps & Sets
When building muscle, reps, and sets matter just as much as progressive overload does. Generally speaking, sets between 4-6 with reps between 8-12 are ideal for hypertrophy (muscle growth). This set/rep scheme should be done thrice weekly for optimal results.
However, adjust these numbers depending on your goals (e.g., strength vs. size). With consistency and dedication, you’ll soon find yourself making steady progress toward building a bigger chest!
Benefits of Hammer Grip Dumbbell Bench Press
The hammer grip dumbbell bench press is one of the most effective exercises for building more significant, muscular chest muscles because it activates more muscle fibers than traditional exercises like the barbell or Smith machine presses – meaning you’ll see faster results!
Additionally, this exercise helps engage your shoulder stabilizer muscles which will support healthy shoulder joint function and help prevent injury in other areas like your upper back, neck, and arms from overuse injuries or poor technique during workouts.
Finally, since it requires only two pieces of equipment (a pair of dumbbells), it’s easy in any gym without taking up too much space or needing assistance from others.
Final Thoughts on Building a Bigger Chest with the Hammer Grip Dumbbell Bench Press
The hammer grip dumbbell bench press is an excellent exercise to build strength in upper body muscles like arms, chest, and shoulders while avoiding putting too much strain on other body parts like the neck or lower back muscles.
It’s easy to perform at home without special equipment—grab some dumbbells! Plus, following these tips will ensure you get the maximum benefit from performing this exercise correctly every time so you can get closer to achieving those gains! Good luck!
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