Dumbbell Single Arm Alternate Decline Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Arm Decline Dumbbell Press
How to: Dumbbell Single Arm Alternate Decline Bench Press
- Set an adjustable bench to a decline position.
- Lie back on the bench and hold a dumbbell in one hand at chest level.
- Press the dumbbell upwards until your arm is fully extended.
- Lower the dumbbell back to the starting position and switch arms after repetitions.
Common Mistakes
- Lifting too heavy, compromising form.
- Not having a stable base with your feet.
- Arching the back excessively during the press.
Modifications
- Use lighter weights if needed.
- Perform the exercise with both arms simultaneously if you struggle with coordination.
Tips
- Keep your back flat against the bench for stabilization.
- Engage your core to maintain balance.
- Ensure that you control the dumbbell during both the upward and downward motions.
Dumbbell Single Arm Alternate Decline Bench Press Alternatives
Tags
chest
dumbbell
strength
pecs
upper body
stabilization