Dumbbell Decline Hammer Press
Gym Exercise Card
Equipment
The Dumbbell Decline Hammer Press targets the lower portion of the pectoral muscles, promoting chest development and increasing strength in the upper body. This variation of the standard bench press engages the triceps and shoulders while reducing shoulder strain due to the declined position.
How to do it
- Lie on a decline bench with your feet secured.
- Hold a dumbbell in each hand above your chest, palms facing each other.
- Press the dumbbells upward by extending your arms.
- Pause briefly at the top, then lower the weights slowly.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Pectoralis Major Sternal Head
Secondary Deltoid Anterior Triceps Brachii
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