Decline Dumbbell Hammer Press - Great Exercise For Lower Chest

Decline Dumbbell Hammer Press – Great Exercise For Lower Chest

Decline Dumbbell Hammer Press is an excellent weight training movement to train your chest. Are you seeking to have flawless technique and build-up your Pectoralis Major efficiently? Then simply read this article in order to start out today.

Decline Dumbbell Hammer Press Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
  • Equipment: Dumbbells and Decline Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Decline Dumbbell Hammer Press Procedure

  • You can commence by getting your dumbbells and laying on the decline bench. If you are lifting heavy, you should lay on the decline bench and have a spotter hand you the dumbbells.
  • Next bring your dumbbells to your side with your palms facing in. The difference between a dumbbell press and a hammer press is your wrists are rotated to palms in for a hammer press.
  • Next press the dumbbells vertically while brining them together, but don’t slam them or let them touch each other.
  • Then, lower the dumbbells back down to the side by bending your elbows while maintaining the weight directly above your elbows as they come apart.
  • Continue to repeat to achieve your desired quantity of reps.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Pectoralis Minor
  • Serratus Anterior

Antagonist Stabilizers

  • None


When you need to develop the optimal results, you will need to use these straightforward tips. Additionally, if you wish to protect yourself against an injury, you should adhere to these tips.

  • Push Yourself To Within Failing So That You Can Maximize The Atrophy Of Your Muscular Tissues. Be sure you’ve setup correct safety precautions if you are going to lift to near failure.
  • Stay Hydrated. You’ll have recover quicker and a lot more energy when you consume water while exercising.
  • Always Keep Your Abs Tight. For most exercises, you should support your back bone by flexing your abs to strengthen your inner pressure near your backbone.
  • Do the Appropriate Quantity Of Sets Utilizing Rest. Your target to begin with should be to do 3 sets to near fatigue. In reality, you can raise to 5 sets. If your muscle tissue aren’t tired at the ending of 3 – 5 some thing should change. First, you can increase the resistance to make each rep harder. Next you can reduce the rest time between each set.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You want to stop these regularly occurring mistakes to support nice technique and improve your strength. Furthermore, when you keep away from these issues you will lower the odds of receiving an injury.

  • Avoid Using To Little or Too Much Weight. Not enough, and you will not be effecting your agonist (target) muscles, too much, and you’ll most likely need to cheat. Make sure you concentrate on your proper movement.
  • You’ll Do Better To Not Rush Your Training. Any time you rush your exercise routine you are liable to have bad technique and injuries.
  • You’ll Do Better To Not Neglect Your Own Pains. Sore muscles and pain from injuries are definitely not the same. Any time you appear discomfort when you are exercising you need to stop, or you could simply just mhelp make this injury worse yet.

To Avoid More Bodybuilding Mistakes Look Here.

Decline Dumbbell Hammer Press Recap

You ought to at this point be able to implement decline dumbbell hammer press effectively. Right now your future level is to conduct decline dumbbell hammer press as a component of a habitual strength training program to grow your Pectoralis.

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