Decline Dumbbell Hammer-Grip Bench Press

Differentiation: Mechanics

This variation of a Decline Press is unique from other Decline press exercises. Here is how: the hammer grip causes your elbows to turn slightly inward. This type of grip creates an angle that allows | your lower chest to maximize its working potential. You also use dumbbells for this exercise. Using dumbbells ensures each side of your chest lifts the same amount of weight. Using equal weight increases the overall symmetry of your pectorals.

Starting Position

To get into starting position, do this...

1) Locate a movable decline bench.

2) Set the decline bench to a 30-degree angle.

3) Obtain two dumbbells.

4) While holding a dumbbell in each hand, sit on the top edge of the decline bench...

5) ...with your lower legs folded over the high end.

6) Secure your feet under the foot brace.

7) Rest the dumbbells on your thighs until ready to lay back on the bench.

8) Lie back onto the bench, bringing the dumbbells down with you.

9) Position your arms and the dumbbells so your arms form 90-degree angles, with your palms facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight and your palms facing each other, exhale while you flex your pecs while pushing the dumbbells upwards and inwards

3) ...until your arms are fully extended.

4) Squeeze your pecs and hold for a count of two seconds

5) Inhale while you return the dumbbells to the starting position using a slow and controlled movement.

6) More detail shown here.

7) Repeat reps for a full set.

8) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.

Keep your elbows flared outward.

Be sure to maintain control of the dumbbells. Do not allow the dumbbells to tilt forward or backwards. Keep your arms perpendicular to the floor.

Keep your palms facing each other.

Press your shoulder blades firmly into the bench while pushing up each rep.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.

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