1 Arm Decline Dumbbell Chest Press
Pectoral Exercises for Men & Women

On this site you can learn the best chest and pectoral exercises for men and women to strengthen your chest muscles.

Most gyms have a decline bench, and when you perform a chest press on a decline, you will place more emphasis on the lower portion of the chest/ pectoralis major.

And when you only use 1 dumbbell, you will challenge your core stability.

Here are the instructions.

Chest and Pectoral Exercises for Women and Men:
Decline Bench 1 Arm Dumbbell Chest Press

Starting Position: While lying on a decline bench hold one dumbbell with your palm facing down at chest level. Place your opposite hand on your hip.

Form: Exhale and press the dumbbell straight towards the ceiling. Hold for a brief second at the top and then slowly lower to the starting position.

chest exercises for chest workoutschest exercises for chest workouts

Personal Trainer Tips: Make sure you engage your core muscles so that your body remains stable throughout, and move in a slow and controlled manner.

If this exercise is too challenging, you can build up your core by doing the alternating dumbbell chest press on an decline bench.


You can change many different things about pectoral exercises to increase your core stability.

Using one dumbbell during chest and pectoral exercises makes your core muscles work much harder.

When you strengthen your core muscles you can improve functional and athletic performance and also decrease your risk of injury.

Yours in Health,
Dr. Charles PT/PT

Return to a List of the Best Pectoral Exercises for Men and Women

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