Combine Presses for Chest Growth with Double Single Hammer Press Into Hammer Press

Double Single Hammer Press Into Hammer Press

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Lay on the ground with dumbbells, palms facing in. Press one dumbbell up twice, then switch arms. After both arms, press both dumbbells up together.

Common Mistakes

Relying on momentum. Unstable wrists. Inconsistent presses between arms.

Breathing

Inhale on single-arm presses. Exhale pressing both dumbbells up. Inhale lowering them.

Muscle Focus

Primary Muscles

Middle Chest

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Triceps, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae