Description

The dumbbell decline one arm hammer press is an effective upper body exercise that targets the chest, shoulder, and triceps muscles.

Starting Position

Lie on a decline bench with a dumbbell in one hand, elbow bent at 90 degrees. Keep the feet flat on the floor for stability.

Technical Execution

Press the dumbbell upward while keeping the wrist in a neutral position. Lower the weight back down to the starting position with control.

Range of Motion

Ensure a full range of motion by lowering the weight until the elbow is below the bench level and pressing until the arm is fully extended.

Variations

Variations include performing the exercise with both arms simultaneously or using different grip positions for added challenge.

Common Mistakes

Common mistakes include using improper form, lifting too heavy weights, and not fully extending the arm during the press.

Practical Advice

Focus on maintaining stability during the exercise by engaging the core muscles and using controlled movements.

Additional Notes

This exercise helps improve overall chest strength and can be modified by adjusting the weight and number of repetitions.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

pectorals

Secondary Muscles