When we say chest muscles, we refer to the pectoralis major and pectoralis minor. The pectoralis major, informally referred to as pecs, is a fan-shaped muscle found at the front of the rib cage. It is connected to the humerus near the shoulder joint. As the structure of the pecs is akin to a fan, the humerus can move in a number of planes across the body. The pectoralis minor, on the other hand, is located beneath the pectoralis major, and helps us move our shoulder area forward.
The hammer grip incline dumbbell press is considered one of the best exercises for upper chest. As this is a free-weight exercise, a spotter must be present with you when you are doing it. (Note: Whenever you are doing any free-weight bench exercise, make sure that you are accompanied by a spotter.)
- Adjust the body on a free standing incline bench.
- Ask the spotter for two dumbbells.
- Hold the dumbbells in the hands such that the palms face each other.
- Hold the dumbbells near the shoulders by bending the arms at the elbow.
- Move the dumbbells explosively up to arm's length in the upward direction.
- Lower the dumbbells to the initial position near the shoulders.
- The downward movement must be slow and restrained.
Other than the hammer grip incline dumbbell press, you can also go for ...
- Incline bench dumbbell press
- Declined push-up
- Incline dumbbell flyes
- Exercise ball incline push-up
- Incline barbell bench press
If the hammer grip incline dumbbell press works on upper chest muscles, its flat bench variant works on middle chest muscles. Both exercises are quite similar, with a few exceptions in the execution part. In case of flat bench dumbbell press, you lie down with the back on a free standing flat bench―instead of free standing incline bench. Similarly, you are supposed to hold the dumbbells just above the middle chest, and not near the shoulders as you do in case of hammer grip incline dumbbell press.
Other exercises that help you work on middle chest are ...
- Barbell bench press
- Cable crossovers
- Dumbbell pullovers
- Smith machine bench press
- Single arm dumbbell flyes
- Freemotion cable crossovers
- Isometric chest presses
- Flat bench cable flyes
- Single arm dumbbell flyes
The decline dumbbell bench press is one of the simplest and most effective exercise for lower chest. As its name suggests, you use a free standing decline bench for this exercise. Instead of holding your palms facing each other, you are supposed to hold them facing your legs. In this case, the starting position will be slightly above the lower chest and just near the torso.
Additionally, you can also opt for ...
- Decline dumbbell flyes
- Wide grip decline barbell bench press
- Decline barbell bench press
- Exercise ball push-up
Disclaimer: This FitnessVigil article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.