Chair Seated Decline Chest Press
Build chest strength at home with chair seated decline press. No bench? No problem! Great for beginners.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Seated Decline Chest Press on a Chair
- Optional: Dumbbells or resistance bands for added resistance
Positioning
1. Sit Down: Begin by sitting upright in the chair with your back straight and feet flat on the ground. Ensure you are comfortable and stable.
2. Starting Position: If using weights, hold a dumbbell in each hand or grasp the handles of a resistance band. Your elbows should be bent at about a 90-degree angle and positioned slightly below shoulder level.
Movement
1. Press Upward: Begin the movement by pressing the weights (or pushing through the resistance bands) upward. Extend your arms but do not lock your elbows at the top of the movement.
2. Lower Back Down: Slowly lower the weights back down to the starting position, maintaining control throughout the movement. Your elbows should return to the 90-degree position.
3. Repeat: Perform the desired number of repetitions, usually between 8 to 12 for beginners.
Tips
- Focus on engaging your chest muscles during the press.
- Keep your core tight to maintain stability throughout the exercise.
- Ensure your movements are slow and controlled to prevent injury.
Safety Precautions
- Make sure the chair is stable and does not move during the exercise.
- Start with light weights to ensure proper form before increasing resistance.