TETSUDumbbell Decline Hammer Press
The Dumbbell Decline Hammer Press is a dumbbell exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Decline Hammer Press
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Decline Hammer Press work?
The Dumbbell Decline Hammer Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Decline Hammer Press?
You need a dumbbell to perform the Dumbbell Decline Hammer Press.
How many sets and reps of the Dumbbell Decline Hammer Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Decline Hammer Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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