The single-arm decline dumbbell bench press is an upper-body exercise targeting the pectoral muscles, particularly the lower pecs. Because balance can be an issue, this press variation is usually performed with lighter weight for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.
Adds size and strength to the pecs and triceps
Targets the lower chest
Trains imbalances in strength or size between sides
The free hand can help perform forced reps or spot the working hand