Dumbbell Decline Hammer Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Decline Hammer Press
How to: Dumbbell Decline Hammer Press
- Lie on a decline bench with a dumbbell in each hand.
- Start with your arms extended above your chest, palms facing each other.
- Slowly lower the dumbbells towards your chest while keeping elbows at an angle.
- Press the dumbbells back to the starting position and repeat.
Common Mistakes
- Rounding the back during the lift.
- Lifting weights that are too heavy, leading to poor form.
- Not fully extending the arms at the top of the movement.
Modifications
- Use lighter weights to start if you're a beginner.
- Perform the exercise with a stability ball for added support.
Tips
- Keep your elbows at a 45-degree angle to avoid shoulder strain.
- Engage your core throughout the exercise.
- Use a weight that allows you to maintain proper form.
Dumbbell Decline Hammer Press Alternatives
Tags
chest
strength
dumbbell
pectorals
upper body
intermediate