Chair Seated Chest Press
Build chest strength from a chair! A simple, effective exercise you can do anywhere.
The Chair Seated Chest Press mainly works the chest and triceps, with help from the back and core. You'll need: chair.
Required Equipment
Chair Seated Chest Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Deep Core (transverse abdominis)
Chair Seated Chest Press Variations and Alternatives
How to do the Chair Seated Chest Press
Seated Chest Press on a Chair
Positioning:
Sit on a sturdy chair with your feet flat on the ground, shoulder-width apart.
Keep your back straight and your chest up, engaging your core.
Position your arms at a 90-degree angle with your elbows bent and hands at chest level.
Movement:
Push your hands forward, straightening your arms until they are fully extended in front of you. Keep your elbows slightly bent to avoid locking them out.
Squeeze your chest muscles at the end of the movement.
Slowly bring your hands back to the starting position at your chest level.
Repeat the movement for the desired number of repetitions (usually 10-15 for beginners).
Tips:
Keep your movements controlled and steady to avoid injury.
Focus on using your chest muscles to do the work rather than relying on your shoulders or arms.
Maintain a comfortable breathing rhythm—exhale as you press forward and inhale as you return to the start position.
Chair Seated Chest Press FAQs
What muscles does the Chair Seated Chest Press work?
The Chair Seated Chest Press mainly works the chest and triceps, with help from the back and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Chair Seated Chest Press?
Chair.
What workout day should the Chair Seated Chest Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Chest Press variations and alternatives?
Similar exercises include the Chair Decline Push-Up, Chair Bent-Knee Dip, Chair Floor Dip and Chair Elevated Walkout Plank.
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