Dumbbell Decline Hammer Press

Dumbbell Decline Hammer Press Instructions

• Decline bench

Positioning:

1. Set the decline bench to a comfortable angle (typically between 15-30 degrees).

2. Lie back on the bench with your feet secured at the bottom end to prevent slipping.

3. Hold a dumbbell in each hand, resting them on your thighs.

4. Once you are stable, lift the dumbbells up to shoulder height, with your palms facing each other (hammer grip).

Movement:

1. Starting Position: Ensure that your back is flat against the bench and your shoulders are retracted. Your arms should be bent at the elbows, holding the dumbbells at shoulder level.

2. Pressing Movement: Push the dumbbells upward. As you press, focus on keeping your palms facing each other and engaging your chest, shoulders, and arms.

3. End Position: Extend your arms fully but do not lock your elbows. The dumbbells should be directly above your shoulders.

4. Lowering Movement: Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout the motion.

5. Repetitions: Perform 8-12 repetitions, ensuring good form and control.

Tips:

• Keep your core engaged to stabilize your body throughout the exercise.

• Avoid arching your back; use your legs to help secure your position on the bench.

• Start with lighter weights to master the form before increasing the weight.