Dumbbell Decline Single-Arm Hammer Press
Isolate your chest! Hammer Press on a decline hits those hard-to-reach lower pec fibers for a stronger, more defined chest.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Securely position yourself on a decline bench with your feet anchored at the top end.
2. Grasp a dumbbell with one hand using a neutral grip (palm facing in towards your body).
3. Start with the dumbbell at chest level, holding your arm at about a 90-degree angle to your body.
4. Brace your core and keep your back flat against the bench.
5. Exhale as you press the dumbbell upward in a straight line, fully extending your arm but not locking out your elbow.
6. Inhale as you slowly lower the dumbbell back to the starting position in a controlled manner.
7. Repeat the press for the desired number of repetitions.
8. Switch arms and perform the same number of repetitions with the other arm.
Safety and Tips:
- Keep your wrist straight and firm throughout the exercise.
- Ensure the movement is controlled, especially when bringing the weight down.
- Do not use momentum to lift the weight; the motion should come from the targeted muscles.
- Start with a lighter weight to ensure proper form before increasing the weight.
- Make sure to use a decline bench that securely locks your legs in place to prevent any sliding.
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