Dumbbell Decline One Arm Hammer Press

Setup

1. 01Set a bench to a decline of about 15 to 30 degrees and hook the feet under the pads.
2. 02Lie back holding one dumbbell at the shoulder with a neutral palm facing in.
3. 03Place the free hand on the hip or hold the bench for reference, not support.
4. 04Pin the shoulder blades to the bench and brace the trunk.

Execution

1. 01Press the dumbbell up over the lower chest until the elbow locks out.
2. 02Keep the palm facing in and the wrist stacked over the elbow.
3. 03Lower the dumbbell under control back to the shoulder.
4. 04Complete all reps on one side, then switch arms.

Checkpoints

• -The torso stays flat on the bench with no twist toward the loaded side.
• -The elbow tracks close to the body on the neutral-grip path.
• -The dumbbell finishes over the lower chest, not drifting toward the face.
• -Feet stay locked under the pads throughout.

Common mistakes

• -Letting the loaded shoulder peel off the bench at the bottom.
• -Rotating the trunk to help the press.
• -Flaring the elbow and abandoning the hammer grip line.
• -Using a load that cannot be controlled into position safely.