The Dumbbell Decline Hammer Press is a chest exercise that targets the lower chest muscles. It is a variation of the traditional decline dumbbell press, but with a neutral grip position (palms facing each other) instead of a regular grip.
How to perform
To perform the Dumbbell Decline Hammer Press, follow these step-by-step instructions:1. Set up a decline bench at a 30-45 degree angle. Lie down on the bench with your feet securely locked in place and your head and shoulders at the top of the bench.
2. Hold a pair of dumbbells with a neutral grip (palms facing each other) and position them at chest level, with your elbows bent at a 90-degree angle.
3. Press the dumbbells upward, extending your arms until they are fully extended but not locked out. Exhale as you push the dumbbells up.
4. Slowly lower the dumbbells back down to chest level, maintaining control throughout the movement. Inhale as you lower the weights.
5. Repeat for the desired number of reps.
Tips:
- Keep your core engaged and your back pressed firmly against the bench to maintain stability.
- Focus on squeezing your chest at the top of the movement to maximize muscle engagement.
- Start with lighter weights to master your form before increasing the weight.
- Avoid using momentum or bouncing the weights off your chest to ensure proper muscle activation.
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.