Seated Chest Clam

The Seated Chest Clam is a fantastic exercise targeting the chest muscles, specifically the pectoralis major and minor. This exercise can be performed with either a resistance band or cable machine, making it suitable for both home and gym workouts. By sitting upright and engaging the core, the Seated Chest Clam helps improve posture and strengthen the upper body. This exercise primarily focuses on the pushing movement pattern, working towards strengthening and toning the chest area. Additionally, it engages the shoulders and triceps to a lesser extent. The Seated Chest Clam is a beneficial exercise for individuals looking to enhance upper body strength, improve functional movement, or sculpt the chest muscles. One of the advantages of the Seated Chest Clam is that it allows you to isolate and target the chest muscles effectively. Additionally, it can help with the development of muscle symmetry for individuals with muscle imbalances. Whether you're looking to attain a well-defined chest or improve upper body strength for daily activities, incorporating the Seated Chest Clam into your workout routine can contribute to your fitness goals.

Instructions

• Sit on the edge of a chair or bench with your back straight and feet flat on the floor.
• Place your hands on your chest, with your elbows slightly bent and your palms facing forward.
• Squeeze your chest muscles and slowly open your arms out to the sides, keeping your elbows bent.
• Continue opening your arms until you feel a stretch in your chest.
• Hold the stretch for a few seconds, then slowly return to the starting position by squeezing your chest muscles.
• Repeat the exercise for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise.
• Engage your core muscles to enhance stability.
• Use a resistance band or dumbbell to add intensity to the exercise.
• Breathe in through your nose during the movement and exhale through your mouth.
• Perform the exercise in a slow and controlled manner to maximize muscle recruitment.
• Incorporate this exercise into a well-rounded chest workout routine.
• Start with lighter weights or resistance and gradually increase as you improve.
• Always warm up before performing this exercise to prevent injury.
• Ensure that your back is properly supported during the exercise.
• Listen to your body and modify or stop the exercise if you experience any pain or discomfort.