Chair Seated Press
Strengthen your arms & chest with Chair Seated Press! A simple, effective exercise you can do anywhere.
The Chair Seated Press is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: chair.
Required Equipment
Chair Seated Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Chair Seated Press Variations and Alternatives
How to do the Chair Seated Press
Sitting Press Up on a Chair
Positioning:
Sit near the edge of the chair, keeping your feet flat on the floor and shoulder-width apart.
Place your hands on the edge of the chair beside your hips, fingers facing forward.
Sit up straight, engaging your core. Your back should be straight, and shoulders relaxed but not slouched.
Movement:
Press into the chair with your hands, lifting your body off the seat. Your arms should be straight, and your legs will remain bent at the knees, hovering just above the ground.
Hold this position for a moment, ensuring that your body forms a straight line from your shoulders to your knees.
Slowly lower your body back down to the chair without fully sitting down. Keep tension in your arms and core.
Repeat this pressing movement for 8-12 repetitions, maintaining controlled movements throughout.
Tips:
Keep your shoulders away from your ears as you press up and down.
Focus on using your arms and chest to lift your body rather than relying on your legs.
If you feel discomfort in your wrists, consider changing the position of your hands or taking breaks.
Chair Seated Press FAQs
What muscles does the Chair Seated Press work?
The Chair Seated Press mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Chair Seated Press?
Chair.
Is the Chair Seated Press 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 Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Press variations and alternatives?
Similar exercises include the Chair Decline Push-Up, Chair Bent-Knee Dip, Chair Floor Dip and Dips.
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