Inclined Dumbbell Hammer Bench Press

Lie on an incline bench with a dumbbell in each hand at hip level. The palms of both hands are turned inward, towards each other. Using your upper thighs, move the dumbbells up to your shoulders. Raise the dumbbells up, palms still facing inward, towards each other. Keep your elbows abducted and bent, forearms perpendicular to your torso, with a 90-degree angle between forearm and shoulder. As you inhale, slowly lower the dumbbells, carefully controlling their movement. As you exhale, squeeze the dumbbells up using the pectoral muscles. Lock your hands in this position, after a second pause, start moving down again. Hint: going down should take twice as long as going up. Perform the required number of repetitions, according to your training program. When finished, move the dumbbells to your upper thigh and then to the floor. Variations: You can use different bench angles. You can also use a traditional dumbbell grip (palms facing forward) for this exercise. You can also keep your palms facing each other, and during the upward movement, rotate your wrists, turning your palms forward, away from you.