Seated Pec Dec on a Chair Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoids, Triceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Pec Deck Machine
Visualised Target Muscle Groups
Front
Back
How to: Seated Pec Dec on a Chair
- Sit on a chair with your feet flat on the ground.
- Position your arms to the side at shoulder level, maintaining a slight bend at the elbows.
- Slowly bring your arms together in front of you, squeezing your chest at the peak.
- Return to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not engaging the core and losing balance.
- Raising the arms too high, causing shoulder strain.
- Not controlling the movement, leading to jerky motions.
Modifications
- Perform the exercise with a resistance band for lighter resistance if needed.
- Use a sturdy chair that supports your back if necessary.
Tips
- Keep your back straight against the chair throughout the exercise.
- Engage your core to maintain balance and stability.
- Move your arms in a controlled manner to avoid unnecessary strain.
Seated Pec Dec on a Chair Alternatives
Tags
chest
strength
bodyweight
beginner
pectorals
upper body
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