Exercise guide
Seated Chest Clam
- Beginner
- Isolation
- Timed hold
- Chest
- Shoulders
- Waist
The Seated Chest Clam is a bodyweight isolation exercise that targets the pectoralis major and anterior deltoids through horizontal adduction. It is highly effective for improving mind-muscle connection and chest activation without the need for external resistance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly on the floor for stability.
- Raise your arms to your sides with elbows bent at a 90-degree angle, creating a 'goalpost' shape.
- Align your elbows exactly with your shoulder height and keep your palms facing forward.
How to do it
- Exhale as you slowly bring your forearms and elbows together in front of your face until they touch.
- Squeeze your chest muscles forcefully at the point of contact for a one-second peak contraction.
- Inhale as you slowly return your arms to the starting 'goalpost' position, feeling a slight stretch in the chest.
- Maintain a controlled tempo, taking two seconds to close the arms and two seconds to open them.
Form checklist
- Keep your elbows at shoulder height; do not let them drop toward your ribs.
- Maintain a tall, neutral spine and avoid rounding your shoulders forward.
- Ensure your forearms remain vertical and parallel to each other at the peak of the movement.
- Keep your shoulder blades retracted and depressed throughout the range of motion.
Pro tips
- Focus on driving your elbows together rather than just your hands to maximize pectoral fiber recruitment.
- Imagine you are trying to crush a small ball between your elbows to intensify the inner-chest contraction.
Make it harder
- Incorporate a 5-10 second isometric hold at the point where the forearms touch.
- Apply self-resistance by actively pressing your palms and forearms against each other as hard as possible during the squeeze.
Frequently asked
- What muscles does the seated chest clam work?
- The seated chest clam primarily targets the pectorals, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the seated chest clam?
- The seated chest clam requires no equipment — just your body weight.
- Is the seated chest clam good for beginners?
- Yes. The seated chest clam is a beginner-friendly movement and a strong foundation to build on.