PlanWorkouts

Exercise 1287 · REF REGM1dE

Dumbbell One Arm Decline Chest Press exercise animation

Dumbbell One Arm Decline Chest Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Pressing one arm at a time from a decline bench targets the lower chest fibers while adding a rotational core demand most decline presses don't require. Working unilaterally here also makes it easier to isolate a weaker side of the chest for extra attention. It's a more advanced variation best introduced once two-arm decline pressing feels solid.

How to Do the Dumbbell One Arm Decline Chest Press

  1. Lie on a decline bench with a dumbbell in one hand, resting on your chest.
  2. Place your feet flat on the ground and keep your back pressed against the bench.
  3. Extend your arm and push the dumbbell up towards the ceiling, fully extending your elbow.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles Worked

The Dumbbell One Arm Decline Chest Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell One Arm Decline Chest Press work?
The Dumbbell One Arm Decline Chest Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Dumbbell One Arm Decline Chest Press?
The Dumbbell One Arm Decline Chest Press is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Decline Chest Press?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.