Sitting Uppercut On Chair

Muscles worked

Setup

1. Sit tall on the edge of a sturdy chair or bench with your feet planted firmly on the floor, hip-width apart.
2. Engage your core and pull your shoulder blades back to maintain a neutral spine.
3. Bring both fists up to chin level in a defensive 'guard' position with elbows tucked close to your ribs.

How to do it

1. Rotate your torso slightly and drive one fist upward in a 'scooping' motion, aiming for an imaginary target at eye level.
2. Exhale sharply during the punch, rotating your palm to face toward you at the peak of the movement.
3. Inhale as you return the hand to the starting guard position under control.
4. Immediately repeat the movement with the opposite arm, alternating sides in a rhythmic tempo.

Form checklist

• Keep your glutes glued to the chair; do not let your hips lift as you rotate.
• Ensure the movement starts from the core and obliques rather than just swinging the arm.
• Maintain a proud chest and avoid slouching or rounding the lower back.
• Keep the non-punching hand at your chin to maintain a proper guard and balance.

Pro tips

• Focus on a 'snap' at the top of the punch by briefly tensing your bicep and chest to maximize muscle fiber recruitment.
• Visualize punching through a target to increase the intensity of the concentric phase.

Make it harder

• Increase the speed of the punches to a high-intensity interval pace while maintaining full range of motion.
• Hold light dumbbells or weighted gloves to increase the resistance on the deltoids and biceps.

Frequently asked

What muscles does the sitting uppercut on chair work?

The sitting uppercut on chair primarily targets the biceps and pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the sitting uppercut on chair?

The sitting uppercut on chair requires no equipment — just your body weight.

Is the sitting uppercut on chair good for beginners?

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

Related exercises

• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Boxing Right Left HookIntermediate · biceps, deltoids, obliques, pectorals, and serratus anterior
• Lying Arms SlideBeginner · biceps, deltoids, pectorals, and serratus anterior
• Max Speed UppercutIntermediate · biceps, calves, and pectorals