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Dumbbell Decline Single-Arm Bench Press
Unilateral dumbbell press on a decline bench targets the lower chest for strength and hypertrophy while improving core stability and fixing imbalances.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques, Internal Obliques
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Set a decline bench to 15-30 degrees and secure your feet under the pads. Lie back holding one dumbbell above your lower chest with arm extended.
- Inhale and lower the dumbbell to your lower chest side, elbow at 45 degrees.
- Keep your core braced to prevent rotation.
- Exhale and press the dumbbell straight up by contracting your chest.
- Maintain contact with the bench and avoid arching your back.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Retract shoulder blades
- Elbow tucked at 45 degrees
- Brace core against rotation
- Press over lower chest
- Controlled descent
Breathing
Inhale during the lowering phase and exhale forcefully as you press up, bracing your core throughout.
Tempo
3-1-1
Range of Motion
Lower until upper arm is parallel to the ground, then press until arm is nearly extended without locking the elbow.
Safety
Safety Notes
- Start with light weights to master stability
- Avoid if acute shoulder pain exists
- Ensure bench is stable
- Do not hyperextend neck
- Consult professional for imbalances
Spotting
Not typically required for single-arm; use safeties or spotter for heavy sets to assist bailout.
Common Mistakes
- Flaring elbows outward
- Allowing body to rotate
- Using momentum to lift
- Locking elbows at top
- Insecure foot placement
When to Avoid
- Shoulder impingement
- Recent chest surgery
- Wrist instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension
Build Up First
- Master bilateral dumbbell bench press
- Core bracing proficiency
- Unilateral pressing basics
Also known as
Single-Arm Decline Dumbbell Press, One-Arm Decline DB Bench Press, Decline Single-Arm DB Chest Press
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