How to Do Dumbbell Decline Hammer Press

Dumbbell Decline Hammer Press is a chest exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Decline Hammer Press

  1. 01Lie back on a decline bench with feet secured under the pads and dumbbells held in a neutral, palms-in grip.
  2. 02Position the dumbbells at the sides of the lower chest with elbows tucked at a 45 degree angle.
  3. 03Drive the dumbbells toward the ceiling until the arms are fully extended but not locked.
  4. 04Lower the weights under tension until the dumbbells are level with the ribcage.
  5. 05Exhale on the ascent and inhale during the descent.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Decline Hammer Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a neutral wrist position throughout the press to prevent the dumbbells from tilting toward the shoulders or hips.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Decline Hammer Press questions

What muscles does Dumbbell Decline Hammer Press work?

Dumbbell Decline Hammer Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Decline Hammer Press correctly?

Lie back on a decline bench with feet secured under the pads and dumbbells held in a neutral, palms-in grip. Position the dumbbells at the sides of the lower chest with elbows tucked at a 45 degree angle. Drive the dumbbells toward the ceiling until the arms are fully extended but not locked. Lower the weights under tension until the dumbbells are level with the ribcage. Exhale on the ascent and inhale during the descent.

What is the A90 coach tip for Dumbbell Decline Hammer Press?

Maintain a neutral wrist position throughout the press to prevent the dumbbells from tilting toward the shoulders or hips.

Is Dumbbell Decline Hammer Press suitable for beginners?

Dumbbell Decline Hammer Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Decline Hammer Press?

Dumbbell Decline Hammer Press uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell decline hammer press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime