Exercise guide
Bodyweight Standing Pec Dec
- Beginner
- Isolation
- Rep-based
- Chest
- Shoulders
This bodyweight isolation exercise mimics the pec dec machine to improve mind-muscle connection and activate the pectoral muscles and anterior deltoids. It is highly effective as a warm-up or high-volume finisher to maximize chest pump without equipment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with feet shoulder-width apart and a neutral spine.
- Raise your arms to the sides with elbows bent at 90 degrees, creating a 'goalpost' shape.
- Ensure your elbows are aligned with your shoulders and your palms are facing forward.
How to do it
- Exhale as you slowly bring your forearms and elbows together in front of your face, maintaining the 90-degree bend.
- Squeeze your chest muscles forcefully as your elbows touch or come close together.
- Inhale as you slowly return your arms to the starting position, feeling a deep stretch across the chest.
- Maintain a controlled tempo of 3 seconds for the closing phase and 3 seconds for the opening phase.
Form checklist
- Keep elbows at shoulder height; do not let them drop during the movement.
- Keep your shoulders depressed and away from your ears.
- Maintain a braced core to prevent your lower back from arching.
- Focus on moving from the shoulders rather than just swinging the hands.
Pro tips
- Create 'internal resistance' by imagining you are pushing through thick mud to increase muscle fiber recruitment.
- Focus on driving the insides of your elbows together rather than just your hands to maximize pectoral contraction.
Make it harder
- Add a 5-second isometric squeeze at the point of maximum contraction.
- Perform the movement while holding a light household object in each hand to add slight external load.
Frequently asked
- What muscles does the bodyweight standing pec dec work?
- The bodyweight standing pec dec primarily targets the deltoids and pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the bodyweight standing pec dec?
- The bodyweight standing pec dec requires no equipment — just your body weight.
- Is the bodyweight standing pec dec good for beginners?
- Yes. The bodyweight standing pec dec is a beginner-friendly movement and a strong foundation to build on.