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Dumbbell Single-Arm Decline Bench Press
A unilateral decline pressing exercise using one dumbbell that targets the lower chest, triceps, and front shoulders for strength, hypertrophy, and imbalance correction while enhancing core stability.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques, Internal Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust decline bench to 15-30 degrees. Sit holding one dumbbell, lie back with feet secured under pads, position dumbbell above lower chest with arm extended.
- Retract and depress shoulder blades into bench.
- Inhale and lower dumbbell to side of lower chest, elbow at 45 degrees.
- Pause briefly at bottom for stretch.
- Exhale and press dumbbell straight up over lower chest.
- Fully extend arm without locking elbow.
- Engage core to prevent torso rotation.
- Switch arms after reps.
Coaching Tips
Form Cues
- Tuck elbows at 45 degrees
- Drive through lower chest
- Keep core tight
- Shoulders pinned back
- Avoid torso twist
- Controlled descent
Breathing
Inhale during lowering, exhale during press; brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until upper arm parallel to floor; press to full extension without elbow lockout.
Safety
Safety Notes
- Start with light weight to master form
- Secure feet to prevent sliding
- Engage core to protect lower back
- Use spotter for heavy loads
- Avoid if acute shoulder pain present
- Full grip to prevent slippage
Spotting
Spotter assists by supporting dumbbell from behind during heavy sets, especially on ascent; recommended for unilateral to aid racking.
Common Mistakes
- Flaring elbows outward
- Arching lower back excessively
- Using momentum to bounce
- Rotating torso from unilateral load
- Locking elbows at top
- Insecure feet position
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Wrist instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Ankle dorsiflexion for foot security
Build Up First
- Master basic dumbbell bench press
- Core stability competency
- Unilateral pressing experience
Also known as
One-Arm Decline Dumbbell Press, Single-Arm Decline DB Bench Press, Unilateral Decline Dumbbell Chest Press
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