The decline hammer-grip dumbbell bench press is a compound exercise which primarily targets the Pectoralis Major (Chest). But the triceps and shoulders are secondary movers during the exercise and they receive heavy stimulation as well. This is an effective exercise for all levels of training experience and is a great variation of the flat bench dumbbell press.

Using a neutral grip is a safe alternative to the pronated grip as it protects the shoulder joints, and this is a great advantage. So, include the decline hammer-grip dumbbell bench press in your chest routine for great results.

In This Exercise:

  • Target Muscle Group: Pectoralis Major
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Decline bench, dumbbells
  • Difficulty: Beginner

Exercise Instructions

  1. Sit on a decline bench holding a dumbbell in each hand with a neutral/hammer grip.
  2. Then, kick the dumbbells back and lie down flat on the decline bench.
  3.  Press the dumbbells and contract your chest muscles but lock out your elbows. Exhale during this portion of the exercise.
  4. Then, slowly lower the dumbbells until you feel a slight stretch in your chest. Inhale during this portion of the exercise.
  5. Repeat for the desired number of reps.

Variations & Tips:

  • Start light if you’re a beginner and practice proper form before progressing to heavier resistance loads.
  • Do not lock our your elbows during the concentric (Positive) phase of the exercise.
  • The decline hammer-grip dumbbell bench press targets the chest but the triceps and front deltoids are used as secondary muscles.

Watch: How to do the decline hammer-grip dumbbell bench press