Push Up On A Chair

Muscles worked

Setup

1. Place a sturdy, non-slip chair against a wall to ensure it remains stationary.
2. Grip the front edges of the chair seat with your hands slightly wider than shoulder-width apart.
3. Step your feet back until your body forms a straight line from your head to your heels, balancing on the balls of your feet.

How to do it

1. Inhale and slowly lower your chest toward the chair by bending your elbows, keeping them at a 45-degree angle to your torso.
2. Lower yourself until your chest nearly touches the chair seat, maintaining a rigid core throughout the movement.
3. Exhale and push through your palms to return to the starting position with a controlled, steady tempo.
4. Complete the movement by fully extending your arms without locking your elbows at the top.

Form checklist

• Keep your core and glutes engaged to prevent your hips from sagging or piking.
• Ensure your neck remains neutral by looking at a spot slightly in front of the chair.
• Avoid flaring your elbows out to the sides to protect your shoulder joints.
• Maintain a straight line from your ankles through your hips to your shoulders.

Pro tips

• Think about 'screwing' your hands into the chair to create external rotation and stabilize the shoulder capsule.
• Focus on squeezing your chest muscles together at the top of the movement for maximum muscle fiber recruitment.

Make it harder

• Slow down the lowering phase to three seconds to increase time under tension.
• Move your hands to a lower surface, such as a sturdy coffee table or a bottom stair, to increase the resistance.

Frequently asked

What muscles does the push up on a chair work?

The push up on a chair primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the push up on a chair?

The push up on a chair uses dumbbell.

Is the push up on a chair good for beginners?

Yes. The push up on a chair is a beginner-friendly movement and a strong foundation to build on.

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