Appears in642 Workouts*

Bodyweight Standing Triple Pec Dec Pulse

Tone your chest anywhere, anytime! This bodyweight exercise uses pulses to sculpt your pecs. Feel the burn with every rep.

Ms. Grey Smith
Ms. Grey Smith
@JustHer_grayTho

Muscle Groups

Primary

Secondary

Instructions

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your knees slightly bent.
- Engage your core muscles to maintain stability.
- Raise both arms straight up beside your ears, keeping them parallel to each other. Your palms should be facing each other.

2. Movement:
- Bend your elbows to lower your arms to shoulder height while keeping your elbows slightly above your wrists. This will create a 'goalpost' position with your arms.
- Then, pulse your arms forward by squeezing your chest muscles. Make sure to keep your elbows bent and close to your body.
- Focus on engaging your chest throughout the pulse movement.
- Perform three small pulses in this position, maintaining control and stability.

3. Return:
- After completing the three pulses, return your arms to the starting position by straightening them back up beside your ears.

4. Repetition:
- Repeat this movement for a set of 10 to 15 repetitions, ensuring to maintain proper form throughout.

5. Tips:
- Keep your shoulders relaxed and avoid raising them towards your ears.
- Focus on the contraction in your chest muscles during the pulse.
- Breathe steadily; exhale during the pulse and inhale as you return to the starting position.