Seated Chest Clam
Strengthen chest muscles with this seated exercise. Open & close like a clam while maintaining tension. Feel the burn!
The Seated Chest Clam mainly works the chest, with help from the shoulders and triceps. No equipment needed: it uses just your bodyweight.
Seated Chest Clam Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Seated Chest Clam Variations and Alternatives
How to do the Seated Chest Clam
Begin by sitting on your heels, keeping your back straight and core engaged.
Place your elbows and palms together in front of your chest with your elbows at shoulder height.
Press your palms and elbows together firmly enough to engage the chest muscles.
While maintaining pressure between your palms and elbows, slowly open your arms while keeping the elbows raised, in a motion similar to a clam opening. Be sure to focus on keeping the chest muscles engaged.
Once your arms are opened as far as you comfortably can without releasing tension in the chest, pause briefly.
Slowly bring your elbows and palms back together, maintaining pressure throughout the movement to continue engaging the chest muscles.
Repeat this motion for the desired number of repetitions and sets.
This exercise emphasizes the engagement of the chest muscles through an isometric hold while performing a dynamic movement to open and close the arms, akin to a clamshell.
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Seated Chest Clam FAQs
What muscles does the Seated Chest Clam work?
The Seated Chest Clam mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Seated Chest Clam?
None. The Seated Chest Clam is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Chest Clam go on?
It belongs on push day in a push/pull/legs routine.
What are some Seated Chest Clam variations and alternatives?
Similar exercises include the Stool Seated Chest Clap, Bodyweight Standing Fly, Cable Seated Chest Press and Cable Seated Single-Arm Chest Press.
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