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All exercises

Dumbbell decline hammer press

Intermediate

Dumbbell decline hammer press is a compound dumbbell exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Lie on a decline bench with your feet secured and your head lower than your hips.
  2. 2Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
  3. 3Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
  4. 4Press the dumbbells back up to the starting position, fully extending your arms.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Barbell decline wide-grip pressBarbell
  • Weighted svend pressWeight plate
  • Kettlebell alternating press on floorKettlebell
  • Kettlebell one arm floor pressKettlebell
  • Cable decline pressCable
  • Dumbbell incline hammer pressDumbbell

Easier variations

  • Dumbbell lying hammer pressDumbbell

Harder variations

  • Cable one arm incline press on exercise ballCable
Logged today · 2 min restDumbbell decline hammer press

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