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Chest · Dumbbell · Intermediate

How to do Dumbbell Decline Hammer Press

The dumbbell decline hammer press is a chest exercise performed on a decline bench using dumbbells. It targets the lower pectorals and also engages the triceps and shoulders. The hammer grip (palms facing each other) emphasizes the inner chest and triceps while reducing shoulder strain.

Dumbbell Decline Hammer Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Chest

How to do Dumbbell Decline Hammer Press, step by step

  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

Dumbbell Decline Hammer Press works your chest as the main mover, with help from your triceps and shoulders.

Track Dumbbell Decline Hammer Press in SPLYT

Dumbbell Decline Hammer Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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