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.
