bodyweight pec dec seated
Strengthens chest
ChestBeginnerStrengthIsolation
At a glance
| Muscles worked | Primary: chest. Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Isolation |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup for bodyweight pec dec seated.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Strengthens chest
Common mistakes
Using momentum or losing form
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
Jumping Pushup Feet to Plyobox
Advanced · 4 sets × 6-10 repsBreast Lift Incline Press with Resistance Band
Beginner · 4 sets × 12-15 repsCable Crossover
Beginner · 3 sets × 10-12 repsWater Bottle Fly on the Ground
Intermediate · 3 sets × 12-15 repsWater Bottle Chest Expander on Situp Bench
Beginner · 3 sets × 10-12 repsSingle Arm Doorway Pushup
Advanced · 3 sets × 6-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.