Seated Jack On A Chair

Muscles worked

Setup

1. Sit tall on the front edge of a sturdy, armless chair with your feet together and flat on the floor.
2. Engage your core and pull your shoulder blades back to maintain an upright, neutral spine.
3. Rest your arms at your sides with your palms facing forward.

How to do it

1. Simultaneously jump or step both feet out to the sides while sweeping your arms out and overhead in a wide arc.
2. Exhale sharply as you reach the 'X' position with your limbs fully extended.
3. Inhale as you quickly return your feet and arms to the starting position in a controlled, rhythmic motion.
4. Maintain a brisk tempo to keep the heart rate elevated throughout the set.

Form checklist

• Keep your torso upright and avoid leaning against the back of the chair.
• Ensure your knees track in line with your toes as you move your legs outward.
• Keep your core braced to prevent your lower back from arching or your torso from rocking.
• Land softly on the balls of your feet when jumping them outward.

Pro tips

• Focus on the 'snap' back to the center to maximize core engagement and increase the cardiovascular demand.
• Squeeze your shoulder blades together at the top of the movement to better engage the deltoids and upper back.
• To engage the pectorals more effectively, imagine you are pushing through resistance as you bring your arms back down to your sides.

Make it harder

• Increase the speed of the repetitions to a 'sprint' pace for high-intensity intervals.
• Hold light dumbbells or water bottles to increase the resistance for the deltoids and pectorals.

Frequently asked

What muscles does the seated jack on a chair work?

The seated jack on a chair primarily targets the biceps, deltoids, pectorals, and triceps, and also works the abs, forearms, rotator cuff, and serratus anterior as secondary muscles.

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

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

Is the seated jack on a chair good for beginners?

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

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