Exercise guide · Intermediate · Compound

Dumbbell Decline Hammer Press: How to Do It & Muscles Worked

The dumbbell decline hammer press is a chest exercise performed on a decline bench using dumbbells. It targets the lower pectorals and also engages the triceps and shoulders. The hammer grip (palms facing each other) emphasizes the inner chest and triceps while reducing shoulder strain.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell decline hammer press
Front view: muscles worked by the dumbbell decline hammer press. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the dumbbell decline hammer press. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the dumbbell decline hammer press

  1. Step 1: Lie on a decline bench with your feet secured and your head lower than your hips.
  2. Step 2: Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
  3. Step 3: Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
  4. Step 4: Press the dumbbells back up to the starting position, fully extending your arms.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell decline hammer press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Decline Hammer Press alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.