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Is there a difference in effectiveness between hammer grip and regular grip in dumbbell bench press? 
hammer grip vs regular grip
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Evan Tipps
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Reg grip puts more emphisis on your shoulders I think. And Hammer puts more on your tris I think.
themondtster
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Reg grip focuses more on the middle of the bicep and makes that rounded look. Hammer grip works it from the top all the way to bottom....will make it longer and fill up the whole arm area.
Is there a difference in effectiveness between hammer grip and regular grip in dumbbell bench press?
Yes hammer grip hits tris more and its easier on your shoulders. Regular grip can strain shoulders alot easier and lead to injuries, but they hit the chest more. I mostly do the hammer grip to keep shoulders healthy for barbell benching.
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jaytaylor84
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the reason i ask is because i have rc issues, i try to keep my elbows at about 45 degree angle and press them to the top to activate the chest more so to get the most bang for my buck.. will this be acceptable and limit the extent to which it hits the triceps>
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Evan Tipps
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Nothing beats full rom. Just my opinion.
Just do the nuetral grip(hammer grip) to keep shoulders healthy. You can still do a full ROM without tearing up your rc. Im not a fan of the partial ROM, as I feel that the longer time under tension of a full ROM leads to better muscle development. Partial ROM is good for improving weaknesses in strength, but not for muscle development.
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jaytaylor84
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idont understand im just using a different grip i never said i wasnt using full rom. just confused
When some people use the regular elbows out grip they only do a partial ROM. I thought thats what you meant when you said you were lowering the dbs to 45°. That regular grip puts a ton of strain on your shoulders in the bottom position which can cause injury. The neutral grip reduces the strain at the bottom, this will keep your rc healthy. So if you go heavy its a good idea to use the palms facing in neutral grip. If your doing the regular grip use lighter weight to prevent injuries.
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jaytaylor84
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my elbow flare is 45 degrees, i use a full rom, even more so than when i use standard grip bc it doesnt aggravate my shoulders, will that help engaGE my chest more too compensate for the extra tricep involvement, like i said also squeeze the dumbbells together at top? thx for help joe
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