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.
The Chair Seated Pec Deck mainly works the chest, with help from the back and traps. You'll need: chair.
Required Equipment
Chair Seated Pec Deck Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Boxer Muscle (serratus anterior); Mid Traps (trapezius, middle fibers)
Chair Seated Pec Deck Variations and Alternatives
How to do the Chair Seated Pec Deck
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.
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.
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.
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.
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.
Chair Seated Pec Deck FAQs
What muscles does the Chair Seated Pec Deck work?
The Chair Seated Pec Deck mainly works the chest, with help from the back and traps. The main muscles are the pectoralis major.
What equipment do you need for the Chair Seated Pec Deck?
Chair.
What workout day should the Chair Seated Pec Deck go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Pec Deck variations and alternatives?
Similar exercises include the Bodyweight Standing Pec Deck, Chair Decline Push-Up, Chair Bent-Knee Dip and Chair Floor Dip.
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