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Chest · Dumbbell · Intermediate

How to do Dumbbell One Arm Decline Chest Press

The dumbbell one arm decline chest press is a unilateral chest exercise performed on a decline bench, targeting the pectorals while also engaging the triceps and shoulders. It requires good stability and control due to the single-arm movement and the decline angle.

Dumbbell One Arm Decline Chest Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Chest

How to do Dumbbell One Arm Decline Chest Press, step by step

  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

Dumbbell One Arm Decline Chest Press works your chest as the main mover, with help from your triceps and shoulders.

Track Dumbbell One Arm Decline Chest Press in SPLYT

Dumbbell One Arm Decline Chest Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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