Seated Alternating Shoulders Press On Chair

Muscles worked

Setup

1. Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
2. Engage your core and maintain a neutral spine, keeping your back away from the backrest to engage your stabilizers.
3. Raise both hands to shoulder height with palms facing forward and elbows positioned slightly in front of your shoulders.

How to do it

1. Exhale as you press one arm vertically toward the ceiling until your elbow is fully extended but not locked.
2. Inhale as you lower the arm back to the starting position at shoulder height using a controlled 2-second tempo.
3. Repeat the movement immediately with the opposite arm, alternating sides in a fluid, rhythmic pattern.

Form checklist

• Keep your chest lifted and avoid arching your lower back as your arm reaches overhead.
• Ensure your bicep finishes close to your ear at the peak of the movement.
• Keep your shoulders pressed down and away from your ears to prevent shrugging.
• Maintain a vertical forearm path throughout the entire pressing and lowering phase.

Pro tips

• Create 'internal resistance' by tensing your shoulder and tricep muscles as if you are pushing against a heavy weight.
• Focus on the mind-muscle connection by visualizing the deltoid contracting to drive the arm upward.
• Pause for one second at the top of each rep to maximize the peak contraction of the medial deltoid.

Make it harder

• Slow down the tempo to a 4-second lowering phase to increase time under tension.
• Hold a light household object, like a water bottle, to add a small amount of external resistance.

Frequently asked

What muscles does the seated alternating shoulders press on chair work?

The seated alternating shoulders press on chair primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the seated alternating shoulders press on chair?

The seated alternating shoulders press on chair requires no equipment — just your body weight.

Is the seated alternating shoulders press on chair good for beginners?

The seated alternating shoulders press on chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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