Dumbbell decline hammer press
The dumbbell decline hammer press is a compound exercise targeting the pectoral muscles, performed on a decline bench with a neutral grip. This variation emphasizes the lower part of the chest and engages the triceps and anterior deltoids as synergists.
At a glance
- Area
- Chest
- Main muscle
- Pectorals
- Secondary muscles
- Serratus anterior
- Equipment
- Dumbbell
- Level
- Intermediate
Form tips
- Maintain a neutral grip throughout the movement.
- Keep your feet firmly planted on the ground.
- Lower the dumbbells slowly and with control.
- Avoid locking out your elbows at the top of the movement.
- Engage your core to stabilize your body.
What to watch out for
- shoulder injuries
- elbow injuries
- lower back pain
Also known as
Distensioni con manubri su panca declinata a presa neutra, decline hammer press, chest workout, pectoral exercise, dumbbell chest press