One-Arm Decline Neutral-Grip Dumbbell Press

Body region

• Chest
• Arms
• Core

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an adjustable bench to a slight decline and hook your feet under the leg rollers.
2. Lie back with one dumbbell held over your chest, palm facing in, the other hand on your belly or the bench.
3. Brace your trunk and lower the dumbbell beside your lower chest, elbow close to your body.
4. Press it back up until your arm is straight.
5. Finish all reps on one side, then switch.

Cues

• Keep the palm facing in the whole time.
• Keep both shoulders and hips flat on the bench.

Common mistakes

• Twisting toward the working side.
• Letting the elbow drift wide.
• Choosing a weight you cannot control on the way down.

Variations

• Alternating Incline Dumbbell Press
• One-Arm Decline 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