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All exercises

Dumbbell one arm decline chest press

Intermediate

Dumbbell one arm decline chest press is a compound dumbbell exercise for the chest, also working the triceps and front delts.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Barbell decline bench pressBarbell
  • Barbell bench pressBarbell
  • Barbell incline bench pressBarbell
  • Barbell wide bench pressBarbell
  • Dumbbell one arm incline chest pressDumbbell
  • Decline push-upBodyweight

Easier variations

  • Lever chest pressMachine
  • Lever decline chest pressMachine
  • Lever incline chest pressMachine

Harder variations

  • Barbell reverse grip decline bench pressBarbell
  • Barbell guillotine bench pressBarbell
  • Barbell reverse grip incline bench pressBarbell
  • Barbell wide reverse grip bench pressBarbell
Logged today · 2 min restDumbbell one arm decline chest press

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