Hammer Shoulder Press Exercise
using close grip
bodybuilding exercise for shoulders

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This is a close-grip exercise for the shoulders using dumbbells and seated on an upright bench. I created an HD video to demonstrate how to do the hammer shoulder press exercise along with my text instructions because often times, I am not able to mention everything I want to say in my videos.

I like this exercise because it works the shoulders from a different angle. It’s always good to vary your workouts to hit your shoulder muscles from different angles. This exercise can also be using a cable pulley machine which provides constant resistance. I like to use both since it offers an added way to vary up my workouts.


Method of Performance
  • Choose a steady and upright bench. The Hammer Strength bench that I am using wobbles a little from side to side probably because of all the adjustable parts.
  • Bring two dumbbells over you head with your elbows bent at 90 degree angles.
  • Raise the dumbbells to up and over your head until your arms are almost fully extended while still maintaining a bend in your elbows.
  • note that the elbows and shoulders are not directly pressed back but naturally slightly inwards -should be at around a 30 degree angle to prevent shoulder injuries from occurring. Most people do not have that range of motion for their shoulders.
  • As you are raising the dumbbells, make sure you are breathing out.
  • Lower the dumbbells until your elbows are very slightly below your shoulders.
  • Breathe in as you are lowering the dumbbells.
  • Do about 4 to 5 sets of 8 to 12 repetitions.
  • I like to do my first set as a warm-up and I prefer to use slightly lighter weights.
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