Alternating Chair Seated Palm Push & March
Boost core & coordination! Seated exercise combining palm pushes & marching. Great for all levels. Stay active, even while seated!
The Alternating Chair Seated Palm Push & March is a compound exercise that mainly works the chest and core, with help from the back. You'll need: chair.
Required Equipment
Alternating Chair Seated Palm Push & March Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Abdominals (rectus abdominis)
Secondary
Boxer Muscle (serratus anterior); Deep Core (transverse abdominis)
Alternating Chair Seated Palm Push & March Variations and Alternatives
How to do the Alternating Chair Seated Palm Push & March
Preparation:
Find a sturdy chair and sit on it with your back straight and feet flat on the floor.
Ensure your knees are at a 90-degree angle and your arms are relaxed at your sides.
Starting Position:
Raise both arms in front of you to shoulder height with palms facing forward.
Keep your elbows slightly bent and ensure your shoulders are relaxed, away from your ears.
Movement - Palm Push:
While maintaining the arm position, push your palms forward as if you are pushing against an invisible wall.
Hold this push for a count of two.
Return to the starting position with your arms in front of you.
Movement - Marching:
While performing the palm push, lift your right knee towards your chest as high as is comfortable.
Hold this position briefly, then lower your right leg back to the starting position.
Alternate by lifting your left knee towards your chest and repeating the process.
Repetition:
Continue alternating the palm push with marching for 10 to 15 repetitions on each leg.
Try to maintain a steady pace, focusing on your balance and core stability.
Cooling Down:
After completing the exercise, lower your arms and take a few deep breaths.
Shake out your legs and arms gently to relax your muscles.
Tips:
Keep your movements controlled and avoid any jerky motions.
Engage your core throughout the exercise to maintain stability.
If you start to feel fatigued, take a short break before continuing.
Alternating Chair Seated Palm Push & March FAQs
What muscles does the Alternating Chair Seated Palm Push & March work?
The Alternating Chair Seated Palm Push & March mainly works the chest and core, with help from the back. The main muscles are the pectoralis major and rectus abdominis.
What equipment do you need for the Alternating Chair Seated Palm Push & March?
Chair.
Is the Alternating Chair Seated Palm Push & March 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 Alternating Chair Seated Palm Push & March go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Chair Seated Palm Push & March variations and alternatives?
Similar exercises include the In-Place Press Marching, Palm Push March, Chair Push-Up and Chair Seated Marching.
Training calculators
Work out the numbers behind your training before your next session.