Dumbbell Decline Hammer Press

Muscles worked

Setup

1. Set an adjustable bench to a decline of 15 to 30 degrees.
2. Secure your feet firmly under the leg pads and sit on the bench with a dumbbell in each hand resting on your thighs.
3. Lie back on the bench while bringing the dumbbells to the sides of your chest.
4. Position the dumbbells with a neutral grip, meaning your palms are facing each other.

How to do it

1. Exhale and press the dumbbells upward in a slight arc until your arms are fully extended over your lower chest.
2. Inhale and slowly lower the dumbbells back to the starting position, keeping your elbows tucked at a 45-degree angle to your torso.
3. Maintain a controlled 2-1-2-0 tempo: two seconds down, a one-second stretch at the bottom, and two seconds to press up.
4. Stop the descent when the dumbbells are level with your chest to maintain tension on the pectorals.

Form checklist

• Keep your shoulder blades retracted and pinned against the bench throughout the set.
• Ensure your wrists remain neutral and stacked directly over your elbows.
• Avoid arching your lower back excessively off the bench.
• Maintain the neutral 'hammer' grip; do not rotate the palms forward.
• Keep your head and neck relaxed against the bench padding.

Pro tips

• At the top of the movement, focus on squeezing your chest muscles together rather than just touching the weights.
• Drive your feet into the pads to create total-body tension and a more stable pressing platform.
• Think about 'pulling' the weights down during the eccentric phase to better engage the lats for stability.

Make it harder

• Pause for 2 seconds at the bottom of each rep to eliminate momentum and increase time under tension.
• Perform the exercise unilaterally, pressing one arm at a time to increase the demand on your core and stabilizers.

Frequently asked

What muscles does the dumbbell decline hammer press work?

The dumbbell decline hammer press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell decline hammer press?

The dumbbell decline hammer press uses dumbbell.

Is the dumbbell decline hammer press good for beginners?

The dumbbell decline hammer press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps