Dumbbell Decline Single-Arm Bench Press
Isolate chest muscles with this decline dumbbell press. Build strength and definition, one arm at a time. Controlled movements are key.

Required Equipment


Muscle Groups
Primary
Secondary
Instructions
1. Set up a decline bench at an angle between 15 to 30 degrees. Lie on the bench with your feet secured under the foot pads for stability.
2. Grab one dumbbell in each hand with a neutral grip (palms facing each other) and bring them to your chest level, resting them on your thighs to help kick them into position as you lie back.
3. Carefully lie back on the decline bench while bringing the dumbbells up towards the shoulders. Position the dumbbells to the sides of your chest with your elbows bent.
4. Press one dumbbell vertically upwards until your arm is almost fully extended, exhaling as you do so. Keep the other dumbbell at chest level.
5. As you lower the first dumbbell back to the starting position, begin to press the second dumbbell upwards, moving in a smooth, controlled motion.
6. Alternate arms with each repetition, maintaining a consistent rhythm and ensuring your movements are controlled, particularly on the downward phase.
7. Keep your shoulders retracted and your core engaged throughout the exercise to maintain stability and protect your spine.
8. Continue to alternate arms for the desired number of reps, typically between 8 to 12 per arm for each set.
9. After completing a set, safely return the dumbbells to your thighs and sit up, or have a spotter assist you in returning the weights to the ground.
Always be cautious with the weights, especially on a decline bench, to prevent injury, and consider using a spotter when lifting heavier dumbbells.
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