Seated Decline Chest Press on a Chair Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Decline Chest Press on a Chair
How to: Seated Decline Chest Press on a Chair
- Sit on a chair with your feet flat on the ground.
- Lean slightly back and engage your core.
- Press your hands together in front of your chest, pushing them out as far as you can.
- Slowly return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively during the movement.
- Not using a full range of motion.
- Rushing through the exercise without proper control.
Modifications
- Reduce the range of motion if experiencing discomfort.
- Perform the exercise with lighter resistance or body weight only.
Tips
- Keep your back pressed against the chair while performing the press.
- Control the movement and avoid rapid motions to prevent injury.
- Engage your core for better stability.
Seated Decline Chest Press on a Chair Alternatives
Tags
chest
strength
press
bodyweight
upper body
home workout