Seated Chest Press On A Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair or flat bench with your feet flat on the floor, hip-width apart.
2. Place your palms on the seat directly next to your hips with your fingers facing forward.
3. Engage your core, pull your shoulder blades back and down, and maintain a tall posture.

How to do it

1. Press down firmly through your palms to straighten your arms, lifting your hips slightly off the seat.
2. Exhale as you reach the top of the movement, focusing on a strong contraction in the chest and triceps.
3. Inhale as you slowly lower your hips back to the seat under control.
4. Maintain a controlled tempo, taking roughly two seconds for both the upward and downward phases.

Form checklist

• Keep your chest tall and avoid rounding your shoulders or shrugging them toward your ears.
• Ensure your elbows stay tucked toward your body rather than flaring out to the sides.
• Keep your neck neutral and look straight ahead to maintain spinal alignment.
• Use your legs only for balance and stability, avoiding the urge to 'jump' with your lower body.

Pro tips

• At the top of the movement, imagine you are trying to push the chair through the floor to maximize serratus anterior and lower pectoral engagement.
• Focus on the mind-muscle connection by consciously squeezing your chest muscles as you reach full arm extension.

Make it harder

• Extend your legs straight out in front of you to increase the percentage of body weight supported by your arms.
• Add a 3-5 second isometric hold at the top of each repetition to increase time under tension.

Frequently asked

What muscles does the seated chest press on a chair work?

The seated chest press on a chair primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the seated chest press on a chair?

The seated chest press on a chair requires no equipment — just your body weight.

Is the seated chest press on a chair good for beginners?

Yes. The seated chest press on a chair is a beginner-friendly movement and a strong foundation to build on.

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• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps