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Chest · Dumbbell
Dumbbell Decline Hammer Press
Dumbbell Decline 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, 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 Hammer Press
- Begin by lying on a decline bench with your feet secured and holding a dumbbell in each hand, arms bent and dumbbells by your sides with palms facing each other.
- Raise the dumbbells up over your chest, extending your arms fully without locking your elbows, keeping your elbows close to your body.
- Slowly lower the dumbbells back to the starting position by your sides in a controlled motion.
- Repeat the steps for the desired number of repetitions, maintaining control throughout the exercise.
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.
- Ensure your wrists remain straight and aligned with your forearms.
Dumbbell Decline Hammer Press alternatives
More pectorals exercises
Dumbbell Decline Hammer Press FAQ
What muscles does Dumbbell Decline Hammer Press work?
Dumbbell Decline 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 Hammer Press?
You need a dumbbell.
How many sets and reps of Dumbbell Decline Hammer Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Decline 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 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 Hammer Press?
Other exercises for the pectorals include Smith Machine Press Decline, Band Incline Hammer Press, Machine Chest Press Decline and Barbell Bench Press Decline.
For developers
Use Dumbbell Decline Hammer Press in your app
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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