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. Chest Dip (On Dip-pull-up Cage)

   59% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

   How to perform this exercise

   1. Adjust the dip bars to a height that allows you to comfortably grip them.
   2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
   3. Jump up and straighten your arms, supporting your body weight on the bars.
   4. Bend your knees and cross your ankles behind you.
   5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
   6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
   7. Push through your palms and extend your elbows to raise your body back up to the starting position.
   8. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
2. Play demonstration

   2. Korean Dips

   59% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
3. Play demonstration

   3. Wide-grip Chest Dip On High Parallel Bars

   55% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself on the parallel bars with your arms fully extended and your body suspended in the air.
   2. Lean forward slightly and lower your body by bending your elbows until your chest is just above the bars.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
4. Play demonstration

   4. Decline Push-up

   54% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
   2. Keep your body in a straight line from head to toe, engaging your core muscles.
   3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
   4. Push through your palms to extend your arms and return to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
5. 

   5. Push-ups With Feet Elevated

   54% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
   2. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
   3. Lower yourself until your chest almost touches the floor as you inhale.
   4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
   5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
6. 

   6. Single-arm Push-up

   51% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
   2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
   3. Lower yourself by allowing the elbow to flex until you touch the ground.
   4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

   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: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
7. Play demonstration

   7. Raise Single Arm Push-up

   50% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Extend one arm straight out to the side, parallel to the ground.
   3. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
   4. Push back up to the starting position, using your chest muscles to lift your body.
   5. Repeat with the other arm extended.

   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: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
   • Balance: harder to stay steady on than the Dumbbell One Arm Decline Chest Press
8. Play demonstration

   8. Archer Push Up

   49% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
   2. Extend one arm straight out to the side, parallel to the ground.
   3. Lower your body by bending your elbows, keeping your back straight and core engaged.
   4. Push back up to the starting position.
   5. Repeat on the other side, extending the opposite arm out to the side.
   6. Continue alternating sides for the desired number of repetitions.

   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: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
9. Play demonstration

   9. Shoulder Tap Push-up

   49% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
   2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
   3. As you push back up, lift your right hand off the ground and tap your left shoulder.
   4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
   5. Continue alternating shoulder taps with each push-up repetition.
   6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
   7. Repeat for the desired number of repetitions.

   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: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
10. Play demonstration

    10. Chest Dip

    48% match

    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Position yourself on parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches

    • Primary muscle: pectorals, the same as the Dumbbell One Arm Decline Chest Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back