Target Muscle

    Chest

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ChestDumbbell

    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 tricep and shoulders. The hammer grip (palms facing each other) emphasizes the inner chest and tricep while reducing shoulder strain.

    Also Works

    TricepsShoulders

    How to Perform

    1. 1

      Lie on a decline bench with your feet secured and your head lower than your hips.

    2. 2

      Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.

    3. 3

      Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.

    4. 4

      Press the dumbbells back up to the starting position, fully extending your arms.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

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