Chair Seated Pec Deck
Target your chest at home! This chair exercise mimics a pec deck, strengthening your chest muscles using just your body weight.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Seated Pec Deck on a Chair
1. Starting Position:
- Sit on the edge of a sturdy chair with your back straight and your feet flat on the floor, about shoulder-width apart.
- Sit up tall and engage your core muscles for stability.
2. Hand Placement:
- Raise your arms so that your elbows are bent at about a 90-degree angle, hands at shoulder level. Your palms should be facing forward.
- Position your forearms parallel to the ground.
3. Movement:
- From this starting position, push your elbows forward, squeezing your chest as you bring your palms together in front of you.
- Ensure your elbows remain at shoulder height and do not drop down.
- Focus on contracting the chest muscles throughout the movement.
4. Returning to Start:
- Gradually pull your elbows back to the starting position while maintaining control.
- Keep your back straight and avoid leaning back in the chair.
5. Repetitions:
- Repeat this movement for 10-15 repetitions, focusing on form and control.
- Take a short rest before performing another set if desired.
Tips:
- Keep your shoulders down away from your ears to prevent tension.
- If you find the movement challenging, adjust your speed and range of motion as necessary.
- Ensure you breathe properly; exhale as you push your elbows forward and inhale as you return to the starting position.