How to do the Dumbbell Decline Hammer Press
Dumbbell Decline Hammer Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Dumbbell Decline Hammer Press demonstration · © GymiaFit
Dumbbell Decline Hammer Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Decline Hammer Press step by step
- 1Lie on a decline bench with your feet secured and your head lower than your hips.
- 2Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- 3Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
- 4Press the dumbbells back up to the starting position, fully extending your arms.
- 5Repeat for the desired number of repetitions.
Dumbbell Decline Hammer Press — questions
What muscles does the Dumbbell Decline Hammer Press work?
The Dumbbell Decline Hammer Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Decline Hammer Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Decline Hammer Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Decline Hammer Press?
Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Incline Alternate Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Decline Hammer Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.