Chair Push-Up
Elevate your push-up game! Chair Push-Ups offer a modified approach to build strength. Perfect for beginners or those seeking a less intense workout.
The Chair Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: chair.
Required Equipment
Chair Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Chair Push-Up Variations and Alternatives
How to do the Chair Push-Up
Setup:
Place a sturdy chair against a wall or in a stable position. Ensure it won't slide or tip over during the exercise.
Starting Position:
Stand facing the chair.
Place your hands on the seat of the chair, shoulder-width apart.
Your feet should be positioned behind you, shoulder-width apart as well.
Body Positioning:
Keep your body straight from head to heels. Your core should be engaged to maintain a straight line.
Your head should be in a neutral position, looking slightly forward.
Lowering Phase:
Slowly bend your elbows and lower your chest towards the seat of the chair.
Keep your elbows at about a 45-degree angle from your body.
Lower yourself until your chest is just above the chair seat. Do not let your hips sag or lift them too high.
Pushing Phase:
Push through your palms to lift your body back to the starting position.
Fully extend your arms without locking your elbows at the top.
Repetitions:
Aim for 8-12 repetitions, resting for 30-60 seconds between sets.
Focus on maintaining form rather than the number of repetitions at the beginning.
Form Tips:
Keep your shoulders away from your ears to avoid tension.
Make sure your body remains flat and strong throughout the movement.
If you find the exercise too challenging, perform it with your hands higher on the chair or increase the height of the chair to decrease the intensity.
Cool Down:
After completing your sets, stretch your arms and chest to aid recovery.
Chair Push-Up FAQs
What muscles does the Chair Push-Up work?
The Chair Push-Up mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Chair Push-Up?
Chair.
Is the Chair Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chair Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Push-Up variations and alternatives?
Similar exercises include the Chair Decline Push-Up, Chair Bent-Knee Dip, Chair Floor Dip and Dips.
Training calculators
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