Dumbbell Decline Hammer Press

A decline press using a neutral grip. It is shoulder-friendly and increases the involvement of the triceps while targeting the lower chest.

Exercise Details

Level: Intermediate
Body Area: upper
Type: push
Mechanics: Compound

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a decline bench. Hold dumbbells with palms facing each other (neutral grip). Position them over your lower ribs.

Instructions

1. Press the weights straight up.
2. Lower them slowly, keeping elbows tucked close to the ribs.
3. Squeeze the chest and triceps.
4. Maintain a stable torso.
5. Exhale on the press.

Common Mistakes

1. Flaring the elbows.
2. Uneven pressing.
3. Not reaching full extension.

Alternative Exercises

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