Chest · Bodyweight
Seated Pec Dec on a Chair
How to do the seated pec dec on a chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Sit tall on a chair and raise both arms out to the sides at shoulder height with elbows slightly bent. Bring your arms forward to meet in front of your chest, squeezing as the hands come together, then open back out wide under control.
- 1Your chest contracting as the hands come together
- 2A stretch across the chest as the arms open wide
- 3A fixed, slight bend held in the elbows
Common mistakes
- Bending the elbows more to turn it into a press
- Dropping the arms below shoulder height
- Using momentum instead of a controlled squeeze
Muscles worked
The seated pec dec on a chair mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the seated pec dec on a chair for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.