Target Muscle

    Chest

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ChestDumbbell

    Dumbbell Single 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 tricep and shoulders. It requires good stability and control due to the single arm movement and the decline angle.

    Also Works

    TricepsShoulders

    How to Perform

    1. 1

      Lie on a decline bench with a dumbbell in one hand, resting on your chest.

    2. 2

      Place your feet flat on the ground and keep your back pressed against the bench.

    3. 3

      Extend your arm and push the dumbbell up towards the ceiling, fully extending your elbow.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions, then switch to the other arm.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

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