Chair Seated Jack
Get your heart pumping with Chair Seated Jacks! A low-impact cardio exercise you can do anywhere. Boost energy and fitness from a chair!
The Chair Seated Jack is a compound exercise that mainly works the chest, shoulders and core, with help from the back. You'll need: chair.
Required Equipment
Chair Seated Jack Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid); Obliques
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Chair Seated Jack Variations and Alternatives
How to do the Chair Seated Jack
Sitting Jack on a Chair (Plyometrics)
Positioning:
Sit on the front edge of the chair with your feet flat on the floor, hip-width apart.
Ensure your back is straight and your shoulders are relaxed down and back.
Keep your arms bent at about 90 degrees and position them close to your sides.
Movement:
Begin the exercise by sitting up straight and engaging your core muscles.
As you inhale, raise both arms out to the sides at shoulder height, keeping your elbows slightly bent.
Simultaneously, jump your legs outward to the sides, so your knees are aligned with your feet, resembling a "jumping jack" motion while seated.
Pause briefly and focus on keeping your posture stable.
Return:
Exhale and reverse the movement: bring your legs back together while lowering your arms back to your sides.
Make sure to control your movements to avoid any jerking.
Repetition:
Aim to complete 10-15 repetitions, taking breaks as needed to maintain form and control.
Focus on smooth, fluid movements rather than speed.
Tips
Start slowly to get used to the movement and ensure accuracy.
Use a mirror to check your form if possible, or have someone watch you to provide feedback.
Modify by reducing the jump distance or choosing to just raise your arms without moving your legs, especially if you're a beginner.
Chair Seated Jack FAQs
What muscles does the Chair Seated Jack work?
The Chair Seated Jack mainly works the chest, shoulders and core, with help from the back. The main muscles are the pectoralis major, lateral deltoid and obliques.
What equipment do you need for the Chair Seated Jack?
Chair.
Is the Chair Seated Jack 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 Seated Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Jack variations and alternatives?
Similar exercises include the Chair Seated Elbow Clap, Chair Seated Front Slam, Stool Seated Jack and Chair Jump-Rope Seated Knee-Tuck.
Training calculators
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