라이브러리로시작 
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운동 라이브러리
Decline One-Arm Dumbbell Chest Press
A single-arm dumbbell press on a decline bench that emphasizes the lower chest while the trunk resists the twist created by the one-sided load.
가슴덤벨Decline press
주동근
대흉근
협응근
삼두전면 삼각근복사근
장비
덤벨
패턴
Decline press
준비 자세
- 01Set a decline bench to roughly 15 to 30 degrees and hook the feet under the pads.
- 02Lie back with one dumbbell held at the lower chest.
- 03Rest the free hand on the hip or torso.
- 04Pull the shoulder blades back and brace before the first rep.
수행
- 01Press the dumbbell up over the lower chest until the elbow extends.
- 02Keep the torso square as the single load tries to rotate you.
- 03Lower under control to the outside of the lower chest.
- 04Finish the set, then repeat with the other arm.
체크포인트
- -Shoulders and hips stay square on the bench.
- -The dumbbell finishes stacked over the shoulder, not over the face.
- -Shoulder blades stay retracted on the pad.
- -Legs stay locked into the pads for stability.
흔한 실수
- -Twisting the torso toward the working arm to grind out reps.
- -Losing shoulder-blade position on the decline pad.
- -Loading heavier than the trunk can stabilize on the slope.
- -Rushing the handoff of the dumbbell when getting into position.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps per arm with moderate loads.
- -Program as a lower-chest accessory after bilateral pressing.
- -Have a partner hand you the dumbbell on heavier sets.