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Chest · Dumbbell
Dumbbell Decline One Arm Hammer Press
Dumbbell Decline One Arm Hammer Press is an intermediate compound strength exercise that works the pectorals (chest), with the triceps and shoulders assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Deltoids
How to do Dumbbell Decline One Arm Hammer Press
- Begin by lying on a decline bench with your feet secured, holding a dumbbell in one hand with your arm bent and the dumbbell by your side, palm facing inward. Place your other hand on the bench for stability.
- Raise the dumbbell up over your chest, extending your arm fully without locking your elbow, keeping your elbow close to your body.
- Slowly lower the dumbbell back to the starting position by your side in a controlled motion.
- Repeat the steps for the desired number of repetitions, then switch arms and repeat.
Form tips
- Exhale as you press the dumbbells up and inhale as you lower them.
- Avoid locking your elbows; maintain a slight bend to protect your joints.
- Hold the bench tightly with your free hand to ensure proper balance.
Dumbbell Decline One Arm Hammer Press alternatives
More pectorals exercises
Dumbbell Decline One Arm Hammer Press FAQ
What muscles does Dumbbell Decline One Arm Hammer Press work?
Dumbbell Decline One Arm Hammer Press mainly works the pectorals in the chest (Pectoralis Major). The triceps and shoulders work as secondary muscles.
What equipment do you need for Dumbbell Decline One Arm Hammer Press?
You need a dumbbell.
How many sets and reps of Dumbbell Decline One Arm Hammer Press should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Decline One Arm Hammer Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Decline One Arm Hammer Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Decline One Arm Hammer Press?
Other exercises for the pectorals include Band Cross Body One Arm Chest Press, Smith Machine Press Decline, Hammer Strength Mts Iso-Lateral Decline Press Single Arm and Band Incline Hammer Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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