The Dumbbell Decline One Arm Hammer Press is a variation of the traditional dumbbell press exercise that targets the chest muscles. In this exercise, one arm is used to press the dumbbell while the other arm stabilizes the body.
How to perform
Step by step instructions:1. Set up a decline bench at a 45-degree angle and lie back on it, making sure your feet are secure at the bottom of the bench.
2. Hold a dumbbell in one hand with a neutral grip (palms facing each other) and extend your arm straight up towards the ceiling.
3. Bend your elbow to lower the dumbbell towards your chest, keeping your elbow close to your body.
4. Press the dumbbell back up to the starting position, focusing on squeezing the chest muscles at the top of the movement.
5. Repeat for the desired number of repetitions on one arm before switching to the other arm.
6. Make sure to maintain a stable core throughout the exercise and avoid arching your back or using momentum to lift the weight.
7. Slow and controlled movements are key to getting the most out of this exercise.
8. Adjust the weight of the dumbbell as needed to challenge yourself while maintaining proper form.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.