One-Arm Decline Dumbbell Press

Body region

• Chest
• Arms
• Core

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set the bench to a slight decline and lock your feet under the pads.
2. Lie back holding one dumbbell over your lower chest, the other hand on your belly or the bench.
3. Brace your trunk and lower the dumbbell beside your lower chest under control.
4. Press it back up until your arm is straight.
5. Finish all reps on one side, then switch.

Cues

• Keep both shoulders flat on the bench.
• Brace as if someone is about to push you off the bench.

Common mistakes

• Twisting toward the working side.
• Lowering the dumbbell toward the neck instead of the lower chest.
• Sitting up off a decline with the dumbbell held overhead.

Variations

• Alternating Incline Dumbbell Press
• One-Arm Decline Neutral-Grip Dumbbell Press
• One-Arm Incline Dumbbell Press
• One-Arm Incline Neutral-Grip Dumbbell Press
• One-Arm Neutral-Grip Dumbbell Press
• One-Arm Reverse-Grip Dumbbell Press

Alternatives

• Dumbbell Bench Press
• One-Arm Push-Up
• Kettlebell Floor Press