How to Do Dumbbell Decline One Arm Hammer Press

Dumbbell Decline One Arm 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 One Arm Hammer Press

  1. 01Secure the feet under the decline bench rollers and lie back with a dumbbell in one hand.
  2. 02Hold the dumbbell with a hammer grip so the palm faces the midline of the body.
  3. 03Position the elbow at a 45-degree angle from the torso to protect the shoulder capsule.
  4. 04Press the dumbbell vertically until the elbow is locked, exhaling at the top of the range.
  5. 05Lower the weight until the dumbbell head is level with the lower chest before repeating.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Decline One Arm Hammer Press

Primary Stabiliser Inactive

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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

Keep the non-working arm tucked against the side of the body to prevent the torso from rotating off the decline bench.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Decline One Arm Hammer Press questions

What muscles does Dumbbell Decline One Arm Hammer Press work?

Dumbbell Decline One Arm 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 One Arm Hammer Press correctly?

Secure the feet under the decline bench rollers and lie back with a dumbbell in one hand. Hold the dumbbell with a hammer grip so the palm faces the midline of the body. Position the elbow at a 45-degree angle from the torso to protect the shoulder capsule. Press the dumbbell vertically until the elbow is locked, exhaling at the top of the range. Lower the weight until the dumbbell head is level with the lower chest before repeating.

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

Keep the non-working arm tucked against the side of the body to prevent the torso from rotating off the decline bench.

Is Dumbbell Decline One Arm Hammer Press suitable for beginners?

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

What equipment do you need for Dumbbell Decline One Arm Hammer Press?

Dumbbell Decline One Arm Hammer Press uses dumbbell.

A90 Intelligence

Put this into a real plan.

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

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