10 Dumbbell Decline Hammer Press Alternatives for Limited Gear

The Dumbbell Decline Hammer Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Decline Dumbbell Bench Press, the Wide-grip Decline Barbell Bench Press and the Barbell Reverse Grip Decline Bench Press.

Dumbbell Decline Hammer PressWatch the Dumbbell Decline Hammer Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Decline Hammer Press

The steps for the Dumbbell Decline Hammer Press itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Dumbbell · Intermediate · Compound

  1. Lie on a decline bench with your feet secured and your head lower than your hips.
  2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
  3. Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
  4. Press the dumbbells back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Decline Hammer Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Decline Hammer Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Decline Dumbbell Bench Press

    1. Decline Dumbbell Bench Press

    99% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
    2. Once you are laying down, move the dumbbells in front of you at shoulder width.
    3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
    4. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
    5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
    6. Repeat the movement for the prescribed amount of repetitions of your training program.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: decline press, the same as the Dumbbell Decline Hammer Press
    • Primary muscle: pectorals, the same as the Dumbbell Decline Hammer Press
    • Equipment: free weights, the same as the Dumbbell Decline Hammer Press
    • Body position: lying on your back, the same as the Dumbbell Decline Hammer Press
  2. Wide-grip Decline Barbell Bench Press

    2. Wide-grip Decline Barbell Bench Press

    96% match

    Pectorals · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    • Barbell
    How to perform it
    1. Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your lower chest.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: decline press, the same as the Dumbbell Decline Hammer Press
    • Primary muscle: pectorals, the same as the Dumbbell Decline Hammer Press
    • Equipment: free weights, the same as the Dumbbell Decline Hammer Press
    • Body position: lying on your back, the same as the Dumbbell Decline Hammer Press

Dumbbell Decline Hammer Press FAQ

What muscles does Dumbbell Decline Hammer Press work?

The primary target is the sternal head of the pectoralis major (lower pecs), with secondary load on the anterior deltoid and triceps brachii. Biomechanically, the decline angle reduces clavicular contribution and emphasizes horizontal adduction; cue a scapular retraction and press through a short arc to maximize lower-pec activation.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.