---
title: "Dumbbell Decline Hammer Press"
description: "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."
locale: en
slug: dumbbell-decline-hammer-press
url: "https://hi.fitness/exercises/dumbbell-decline-hammer-press"
primaryMuscle: "Lower chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/e419c279-dumbbell-decline-hammer-press.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Decline Hammer Press

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.

## How to do 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.

## Form tips

- Exhale as you press the dumbbells up and inhale as you lower them.
- Avoid locking your elbows; maintain a slight bend to protect your joints.
- Ensure your wrists remain straight and aligned with your forearms.

## Similar exercises

- [Barbell Bench Press Decline](https://hi.fitness/exercises/barbell-bench-press-decline) - Lower chest · Barbell
- [Machine Chest Press Decline](https://hi.fitness/exercises/machine-chest-press-decline) - Lower chest · Machine
- [Smith Machine Press Decline](https://hi.fitness/exercises/smith-machine-press-decline) - Lower chest · Smith machine
- [Hammer Strength MTS Iso-lateral Decline Press Both Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-both-arm) - Lower chest · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Single Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-single-arm) - Lower chest · Machine
- [Hammer Strength MTS Iso-lateral Decline Press Alternate Arms](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-decline-press-alternate-arms) - Lower chest · Machine
- [Dumbbell Decline Bench Press](https://hi.fitness/exercises/dumbbell-decline-bench-press) - Lower chest · Dumbbell
- [Dumbbell Decline Alternate Bench Press](https://hi.fitness/exercises/dumbbell-decline-alternate-bench-press) - Lower chest · Dumbbell