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How to Do a Palms-In Dumbbell Bench Press

Learn how to do a palms-in dumbbell bench press from certified personal trainer Max Tapper in this home chest workout for men video from Howcast.


Hi. This is Max Tapper again for HowCast. And what we're going to do today is I'm going to show you a palms-in dumbbell press.

Now some people will call this palms-in, other people will call this a hammer press. Alright? They're both the same thing. It just means that your palms are facing the midline of your body, instead of facing out. Normal bench press looks like this. Palms-in hammer press looks like this. Okay?

Now, the big difference in it is just the bicep recruitment. There's not a whole lot of difference in the chest. Now, take a look at what happens with my hand when I switch my arm. You see that? This is what the big difference is. It doesn't really change in my chest where my hands are, it just changes in my bicep. So a little different bicep recruitment. That's about it. So it's a nice exercise to do as a difference from your normal flat bench. But again, you may not be able to lift the same amount of weight, because of the position in your hand. And because it's so close to your body, you're going to recruit a lot more shoulders than you will in your normal bench press. Okay? Let me show you how to do it.

So traditionally, the normal palms-in bench press, you would keep your arms close to your body. Now, you can do wide, if you like. Out to the side, and wide, or you can keep it close. Press. Close. Press. Wider gives you more chest. Closer gives you more shoulder and tricep.


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