Chest · Dumbbell
Dumbbell Lying on Floor Hammer Press
How to do the dumbbell lying on floor hammer press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on your back on the floor with a dumbbell in each hand held in a neutral hammer grip, palms facing each other. Start with your elbows resting on the floor and the dumbbells over your chest, then press them straight up until your arms are extended. Lower under control until your upper arms lightly touch the floor, then repeat.
- 1Chest and triceps driving the dumbbells up with palms facing in
- 2Elbows tracking close to your sides in the neutral grip
- 3Shoulder blades pulled back and down to stay stable on the floor
Common mistakes
- Letting your elbows flare wide or bounce off the floor
- Arching your lower back or letting your wrists bend
- Using momentum to drive the weights up; control the press
Muscles worked
The dumbbell lying on floor hammer press mainly works the mid chest and triceps, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the dumbbell lying on floor hammer press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.