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Visual demonstration of the Dumbbell Decline Hammer Press exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Shoulders Triceps
Equipment
Dumbbells
Exercise guide

Dumbbell Decline Hammer Press

4 steps Updated 29/08/2026

Dumbbell Decline Hammer Press is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.

Step by step

How to perform it

  1. Begin by lying on a decline bench with your feet secured and holding a dumbbell in each hand, arms bent and dumbbells by your sides with palms facing each other.
  2. Raise the dumbbells up over your chest, extending your arms fully without locking your elbows, keeping your elbows close to your body.
  3. Slowly lower the dumbbells back to the starting position by your sides in a controlled motion.
  4. Repeat the steps for the desired number of repetitions, maintaining control throughout the exercise.
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Last updated: 29/08/2026

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Dumbbell Decline Hammer Press

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