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운동 라이브러리
Decline Dumbbell Hammer Press
A decline dumbbell press with a neutral (palms-in) grip that targets the lower chest while keeping the shoulders in a joint-friendly position.
가슴덤벨Horizontal press
주동근
대흉근
협응근
삼두전면 삼각근
장비
덤벨
패턴
Horizontal press
준비 자세
- 01Set a decline bench to roughly 15 to 30 degrees and hook the feet under the pads.
- 02Bring the dumbbells to the shoulders and lie back in one motion.
- 03Turn the palms to face each other in a neutral hammer grip.
- 04Pin the shoulder blades back and down against the bench.
수행
- 01Press the dumbbells up over the lower chest until the elbows lock.
- 02Lower under control with elbows tracking close to the torso.
- 03Touch the dumbbells lightly near the sides of the lower chest.
- 04Drive back up along the same slightly backward path.
체크포인트
- -Palms stay facing each other for the whole set.
- -Elbows track tight, roughly 30 to 45 degrees from the torso.
- -Shoulder blades stay pinned to the decline bench.
- -Dumbbells move together without drifting apart at lockout.
흔한 실수
- -Letting the wrists rotate out of neutral under fatigue.
- -Flaring the elbows, which removes the point of the hammer grip.
- -Bouncing the dumbbells off the chest.
- -Sitting up with the weights still extended at the end of the set.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps for lower-chest hypertrophy.
- -A good swap for lifters whose shoulders complain on pronated decline pressing.
- -Have a spotter hand off the dumbbells when working near failure on the decline.