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Exercise 0303 · REF 1qrWgZ2

Dumbbell Decline Hammer Press exercise animation

Dumbbell Decline Hammer Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

A neutral, palms-facing grip on a decline press takes some strain off the shoulders compared to a standard pronated grip, worth knowing for lifters with shoulder discomfort on regular decline presses. The hammer grip also brings the triceps in more directly than a wide barbell grip would. It's a solid substitute for anyone who loves the lower-chest emphasis of decline pressing but needs a joint-friendlier hand position.

How to Do the Dumbbell Decline Hammer Press

  1. Lie on a decline bench with your feet secured and your head lower than your hips.
  2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
  3. Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
  4. Press the dumbbells back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Decline Hammer Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Decline Hammer Press work?
The Dumbbell Decline Hammer Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Dumbbell Decline Hammer Press?
The Dumbbell Decline Hammer Press is done with a dumbbell.
What's a good alternative to the Dumbbell Decline Hammer Press?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.