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Dumbbell Single-Arm Alternate Decline Bench Press Alternative

12 substitute exercises that target the same muscles

1
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
2
Medicine Ball Push-Up demonstration

Medicine Ball Push-Up
3
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
4
Full Planche Push-Up demonstration

Full Planche Push-Up
5
Push-Up Jack demonstration

Push-Up Jack
6
Kettlebell Deep Push-Up demonstration

Kettlebell Deep Push-Up
7
Bodyweight Kneeling Push-Up Row demonstration

Bodyweight Kneeling Push-Up Row
8
Reverse Push-Up demonstration

Reverse Push-Up
9
Ring Dip demonstration

Ring Dip
10
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
11
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
12
Dumbbell Reverse Bench Press demonstration

Dumbbell Reverse Bench Press

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Single-Arm Alternate Decline Bench Press trains

Primary Pectoralis Major Sternal Head

Secondary Deltoid Anterior Serratus Anterior Triceps Brachii

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