Decline Hammer Grip One Arm DB Bench Press

March 20, 2015 - Chest Exercises, Dumbbell Chest Exercises, Dumbbell Exercises, Lower Chest Exercises
Decline Hammer Grip One Arm DB Bench Press



Grasp a dumbbell using a neutral grip (palm facing inward), position the dumbbell at the top of your thigh and sit down at the high end of decline bench. Secure your legs/ ankles at the padding, slowly lay back on the bench and bring up the dumbbell straight up above your lower chest. Keep your hand at a neutral grip (palm facing inward). This will be your starting position.


As you inhale start lower the dumbbell in controlled motion until the dumbbell stand right to the sides of your lower chest. From this position bring the dumbbell back up to the starting position as you exhale. Contract the chest at the top, hold for a second and repeat the movement for desire reps. When you finish switch the arms and repeat the set.