Chest press Hammer

The hammer press is a great example. You're going to be lying on a flat bench with a dumbbell in each hand. The press starts with the arm fully extended, then you lower the weight to your chest, and finally you return it to the starting position.Lie on a flat bench, holding a dumbbell in each hand. Bring the dumbbells up to the sides of your chest, keeping your grip neutral. Press the dumbbells up above your chest until your arms are fully extended. Bring the weights back down slowly until you feel a stretch in your chest, then press them overhead again.