Dumbbell Decline Single-Arm Hammer Press
Isolate your chest! Hammer Press on a decline hits those hard-to-reach lower pec fibers for a stronger, more defined chest.
The Dumbbell Decline Single-Arm Hammer Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: decline bench or dumbbells.
Required Equipment
Dumbbell Decline Single-Arm Hammer Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Dumbbell Decline Single-Arm Hammer Press Variations and Alternatives
How to do the Dumbbell Decline Single-Arm Hammer Press
Securely position yourself on a decline bench with your feet anchored at the top end.
Grasp a dumbbell with one hand using a neutral grip (palm facing in towards your body).
Start with the dumbbell at chest level, holding your arm at about a 90-degree angle to your body.
Brace your core and keep your back flat against the bench.
Exhale as you press the dumbbell upward in a straight line, fully extending your arm but not locking out your elbow.
Inhale as you slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat the press for the desired number of repetitions.
Switch arms and perform the same number of repetitions with the other arm.
Safety and Tips:
Keep your wrist straight and firm throughout the exercise.
Ensure the movement is controlled, especially when bringing the weight down.
Do not use momentum to lift the weight; the motion should come from the targeted muscles.
Start with a lighter weight to ensure proper form before increasing the weight.
Make sure to use a decline bench that securely locks your legs in place to prevent any sliding.
---
Dumbbell Decline Single-Arm Hammer Press FAQs
What muscles does the Dumbbell Decline Single-Arm Hammer Press work?
The Dumbbell Decline Single-Arm Hammer Press mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Decline Single-Arm Hammer Press?
Decline bench or dumbbells.
Is the Dumbbell Decline Single-Arm Hammer Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Decline Single-Arm Hammer Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Decline Single-Arm Hammer Press variations and alternatives?
Similar exercises include the Dumbbell Floor Lying Hammer Press, Dumbbell Decline Bench Press, Dumbbell Decline Hammer Press and Dumbbell Decline Overhead Sit-Up.
Training calculators
Work out the numbers behind your training before your next session.