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Dumbbell Decline Press (One Arm Hammer Grip)

  • Intermediate
  • Chest

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Setup instructions

1) Set the bench/step to be in a decline position.

2) Start by lying on your back and plant the feet on the floor.

3) Grab the weight and place it above your chest. You're in a decline position so the weight should be near your lower chest. Extend your arm upwards with a slight bend in your elbow. Keep your hand, shoulder and arm aligned with the palm facing inwards.

Perform instructions

1) Slowly lower the weight towards your chest - touch it and pause at the bottom.

2) Now, drive with the feet and push the weight up to the starting position - squeeze your chest at the top.

3) Repeat.

Anatomy