Single-arm decline dumbbell bench press

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.

Benefits

  1. Adds size and strength to the pecs and triceps
  2. Targets the lower chest
  3. Trains imbalances in strength or size between sides
  4. The free hand can help perform forced reps or spot the working hand
  5. Serious core work to stabilize during the press
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Single-arm decline dumbbell bench press Images

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Single-arm decline dumbbell bench press Instructions

Single-arm decline dumbbell bench press muscle diagram