Dumbbell Decline One-Arm Hammer Press
Gym Exercise Card
Equipment
The Dumbbell Decline One-Arm Hammer Press targets the chest with a focus on stability and unilateral strength. By pressing one dumbbell at a time on a decline bench, it emphasizes muscle engagement in the Pectoralis Major while enhancing core stability and shoulder joint resilience.
How to do it
- Lie back on a decline bench holding a dumbbell in one hand, palm facing in.
- Plant your feet securely on the floor or brace them under the pad.
- Extend the dumbbell upward by pressing through your chest, keeping your core tight.
- Slowly lower the dumbbell back to the starting position, maintaining control.
- Repeat all repetitions on one side before switching to the other.
Muscles worked
Primary Pectoralis Major Sternal Head
Secondary Deltoid Anterior Serratus Anterior Triceps Brachii
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