Dumbbell Decline Hammer Press

Dumbbell Decline Hammer Press

The Dumbbell Decline Hammer Press is a compound movement that targets the chest, shoulders, and triceps. This exercise is a variation of the traditional decline bench press, but with a slight twist. By using dumbbells instead of a barbell, you engage more stabilizer muscles, resulting in a greater challenge and increased muscle activation throughout your upper body. To perform the Dumbbell Decline Hammer Press, you'll need a decline bench and a pair of dumbbells. Start by setting the decline bench at an angle of around 30-45 degrees. Sit on the bench with your feet securely locked in at the lower end and your back flat against the pad. Hold a dumbbell in each hand next to your shoulders, palms facing each other. From here, press the dumbbells upward while maintaining control and stability. As you extend your arms, focus on pushing the weight up towards the ceiling while keeping the dumbbells in a neutral grip or "hammer" position, with your palms still facing each other. At the top of the movement, squeeze your chest muscles for a brief moment before slowly lowering the dumbbells back to the starting position. The Dumbbell Decline Hammer Press is an effective exercise for building overall upper body strength and muscle definition. It specifically targets the lower chest muscles, which helps create a well-rounded and balanced physique. By incorporating this exercise into your routine, you'll not only enhance your chest development but also improve your shoulder stability and triceps strength. Remember, proper form and technique are crucial for maximizing the benefits and avoiding injury. If you're unfamiliar with this exercise or have any concerns, I recommend seeking guidance from a qualified fitness professional or trainer. Happy lifting!


  • Lie down on a decline bench with a dumbbell in each hand, held at shoulder level, palms facing each other.
  • Keep your feet secure on the foot pads and maintain a slight bend in your knees.
  • Lower the dumbbells slowly and under control, allowing your elbows to bend out to the sides.
  • Pause when your upper arms are parallel to the ground.
  • Push the dumbbells back up to the starting position, fully extending your arms but avoiding locking your elbows.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to engage the intended muscle groups effectively.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable with the movement.
  • Ensure that your elbows stay at a 45-degree angle from your body to avoid excessive strain on the shoulder joints.
  • Exhale as you press the dumbbells upwards and inhale as you lower them back down to the starting position.
  • Incorporate variations in grip width to target different parts of the chest, such as wider grip for outer chest and closer grip for inner chest.
  • Focus on a slow and controlled movement, both during the upward and downward phase of the exercise.
  • Engage your core and maintain a stable position throughout the exercise by keeping your back firmly against the bench.
  • Listen to your body and adjust the bench angle according to your comfort level and range of motion.
  • Combine the dumbbell decline hammer press with other chest exercises like dumbbell incline press or push-ups for a well-rounded chest workout.
  • Remember to warm up before starting the exercise to increase blood flow and prepare your muscles for the upcoming workout.


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