Bodyweight Standing Pec Deck
Sculpt your chest anywhere! This bodyweight exercise mimics a pec deck, no equipment needed. Simple, effective, and perfect for any fitness level.
The Bodyweight Standing Pec Deck mainly works the chest, with help from the shoulders and back. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Pec Deck Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Bodyweight Standing Pec Deck Variations and Alternatives
How to do the Bodyweight Standing Pec Deck
1. Starting Position:
Stand up straight with your feet shoulder-width apart.
Make sure your toes are pointing forward.
Engage your core to maintain stability.
Arm Position:
Raise both arms to shoulder height with elbows slightly bent.
Position your palms facing forward and fingers pointing up.
Movement:
Inhale deeply and as you exhale, bring your arms together in front of your chest like you are hugging a large tree.
Keep your elbows slightly bent throughout the movement and ensure your shoulders stay down, away from your ears.
Squeeze your chest muscles tightly as your arms come together.
Return to Start:
Slowly return your arms to the starting position while inhaling.
Maintain control of the movement and avoid letting your arms drop too quickly.
Repetitions:
Repeat this movement for 10-15 repetitions, or as many times as comfortable.
Focus on maintaining proper form and breathing consistently.
Tips:
Keep your back straight and avoid leaning forward or backward during the movement.
If you feel any discomfort in your shoulders, reduce the range of motion or take a break.
Cool Down:
After completing your repetitions, stretch your arms and chest gently to relax the muscles.
This exercise targets the chest muscles effectively using your body weight. Enjoy your workout!
Bodyweight Standing Pec Deck FAQs
What muscles does the Bodyweight Standing Pec Deck work?
The Bodyweight Standing Pec Deck mainly works the chest, with help from the shoulders and back. The main muscles are the pectoralis major.
What equipment do you need for the Bodyweight Standing Pec Deck?
None. The Bodyweight Standing Pec Deck is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Standing Pec Deck go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Standing Pec Deck variations and alternatives?
Similar exercises include the Chest & Back Hug Stretch, Bodybuilding Pose, Bodyweight Standing T-Spine Press and Bodyweight Standing Triple Pec Dec Pulse.
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