Dumbbell Decline One-Arm Hammer Press
How to Do:
- Setup
Lie on a decline bench with your feet secured under the footpads. Hold a dumbbell in one hand with a neutral grip (palm facing inward). Keep your other arm relaxed at your side or gripping the bench for stability.
- Starting Position
Extend the arm holding the dumbbell upward, aligning it over your chest. Engage your core to stabilise your body.
- Lowering Phase
Slowly lower the dumbbell toward your chest in a controlled manner, maintaining a neutral grip. Keep your elbow close to your body as you descend. Inhale during this phase.
- Pressing Phase
Push the dumbbell back up to the starting position, fully extending your arm without locking your elbow. Exhale as you press upward.
- Switch Arms
Complete the desired number of repetitions on one arm, then switch to the other arm and repeat.
Benefits:
The dumbbell decline one-arm hammer press targets the lower chest muscles while also engaging the shoulders and triceps. The single-arm movement helps correct muscle imbalances and enhances stabiliser muscle activation. Performing the exercise on a decline bench increases emphasis on the lower chest, making it an excellent variation for balanced chest development.
