Double Single Hammer Press Into Hammer Press
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Double Single Hammer Press Into Hammer Press
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.
Muscles worked
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
