Step by step instructions, muscle activation and variants for the Seated Pec Dec on a Chair.
A bodyweight chest exercise performed seated on a chair that mimics the pec deck machine motion by pressing bent elbows together in front of the chest. Targets the inner pectorals and is effective for chest isolation without any equipment.
The Seated Pec Dec on a Chair is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
