10 Best Dumbbell One-arm Decline Chest Press Alternatives for Gym

Ranked Dumbbell One Arm Decline Chest Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Decline Chest Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Decline One Arm Hammer Press

   99% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Lie on a decline bench with a dumbbell in one hand, resting on your chest.
   2. Extend your arm straight up, keeping your elbow slightly bent.
   3. Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
   4. Press the dumbbell back up to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: decline press, the same as the Dumbbell One Arm Decline Chest Press
   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: free weights, the same as the Dumbbell One Arm Decline Chest Press
   • Body position: lying on your back, the same as the Dumbbell One Arm Decline Chest Press
2. Play demonstration

   2. Dumbbell Incline One Arm Press

   90% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
   2. Lie back on the bench and position the dumbbell at shoulder level, palm facing forward.
   3. Press the dumbbell upward and slightly inward, extending your arm fully.
   4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: free weights, the same as the Dumbbell One Arm Decline Chest Press
   • Body position: lying on your back, the same as the Dumbbell One Arm Decline Chest Press
3. Play demonstration

   3. Dumbbell One Arm Incline Chest Press

   90% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Adjust the incline bench to a 45-degree angle.
   2. Sit on the bench with your back against the pad and feet flat on the ground.
   3. Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder.
   4. Push the dumbbell up and away from your body, extending your arm fully.
   5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: free weights, the same as the Dumbbell One Arm Decline Chest Press
   • Body position: lying on your back, the same as the Dumbbell One Arm Decline Chest Press
4. Play demonstration

   4. Dumbbell Incline One Arm Hammer Press On Exercise Ball

   89% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on an exercise ball with a dumbbell in one hand.
   2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
   3. Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.
   4. Press the dumbbell up towards the ceiling, straightening your arm.
   5. Lower the dumbbell back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: free weights, the same as the Dumbbell One Arm Decline Chest Press
   • Body position: lying on your back, the same as the Dumbbell One Arm Decline Chest Press
5. Play demonstration

   5. Dumbbell One Arm Hammer Press On Exercise Ball

   89% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
   3. Place your other hand on your hip for stability.
   4. Press the dumbbell upwards, extending your arm fully.
   5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: free weights, the same as the Dumbbell One Arm Decline Chest Press
   • Body position: lying on your back, the same as the Dumbbell One Arm Decline Chest Press
6. Play demonstration

   6. Dumbbell Incline One Arm Hammer Press

   88% match

   • Pectorals
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
   2. Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
   3. Rotate your wrist so that your palm is facing inward, towards your body.
   4. Press the dumbbell up and away from your body, extending your arm fully.
   5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: free weights, the same as the Dumbbell One Arm Decline Chest Press
   • Body position: lying on your back, the same as the Dumbbell One Arm Decline Chest Press
7. Play demonstration

   7. Dumbbell One Arm Press On Exercise Ball

   88% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the pectorals.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
   3. Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
   4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: free weights, the same as the Dumbbell One Arm Decline Chest Press
   • Body position: lying on your back, the same as the Dumbbell One Arm Decline Chest Press
   • Balance: harder to stay steady on than the Dumbbell One Arm Decline Chest Press
8. Play demonstration

   8. Dumbbell Incline One Arm Press On Exercise Ball

   88% match

   • Pectorals
   • Stability-ball
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground.
   2. Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball.
   3. Hold the dumbbell at shoulder height with your palm facing forward.
   4. Press the dumbbell upward until your arm is fully extended.
   5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Body position: lying on your back, the same as the Dumbbell One Arm Decline Chest Press
   • Balance: harder to stay steady on than the Dumbbell One Arm Decline Chest Press
9. Play demonstration

   9. Kettlebell One Arm Floor Press

   85% match

   • Pectorals
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
   2. Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
   3. Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body.
   4. Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: free weights, the same as the Dumbbell One Arm Decline Chest Press
   • Body position: lying on your back, the same as the Dumbbell One Arm Decline Chest Press
10. Play demonstration

    10. Dumbbell Lying One Arm Press

    85% match

    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
    2. Hold the dumbbell at shoulder level with your palm facing forward.
    3. Press the dumbbell upward until your arm is fully extended.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
    • Equipment: free weights, the same as the Dumbbell One Arm Decline Chest Press
    • Body position: lying on your back, the same as the Dumbbell One Arm Decline Chest Press