Seated Pec Dec On A Chair

Muscles worked

Setup

1. Sit upright on a chair or flat bench with your feet planted firmly on the floor.
2. Retract your shoulder blades and lift your chest high.
3. Raise your arms to the sides with elbows bent at 90 degrees, keeping your upper arms parallel to the floor.

How to do it

1. Exhale as you slowly bring your forearms and elbows together in front of your chest until they touch.
2. Squeeze your pectoral muscles as hard as possible at the point of maximum contraction for two seconds.
3. Inhale as you slowly return your arms to the starting position, feeling a deep stretch across the chest.
4. Maintain a controlled tempo, taking two seconds for both the closing and opening phases.

Form checklist

• Keep your elbows at shoulder height; do not let them drop as you fatigue.
• Maintain a proud chest and avoid rounding your shoulders forward.
• Ensure your back remains in contact with the chair or stays perfectly upright.
• Focus on driving the movement through the elbows rather than just the hands.

Pro tips

• Visualize trying to crush a grape between your pectoral muscles at the center of the movement.
• Create your own resistance by consciously tensing the chest muscles throughout the entire range of motion to maximize fiber recruitment.

Make it harder

• Perform the movement with a 5-second isometric hold at the center of every rep.
• Pulse the arms in the middle two inches of the range of motion for 15-20 reps immediately after a full set.

Frequently asked

What muscles does the seated pec dec on a chair work?

The seated pec dec on a chair primarily targets the pectorals, and also works the abs, deltoids, and triceps as secondary muscles.

What equipment do you need for the seated pec dec on a chair?

The seated pec dec on a chair requires no equipment — just your body weight.

Is the seated pec dec on a chair good for beginners?

Yes. The seated pec dec on a chair is a beginner-friendly movement and a strong foundation to build on.

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