Chair Seated Shoulder Toe-Tap Press
Tone shoulders and core, seated! Press up, tap toes, repeat. Great for limited mobility.
The Chair Seated Shoulder Toe-Tap 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 Shoulder Toe-Tap Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Chair Seated Shoulder Toe-Tap Press Variations and Alternatives
How to do the Chair Seated Shoulder Toe-Tap Press
Positioning:
Sit comfortably on a sturdy chair with your feet flat on the ground, shoulder-width apart.
Keep your back straight and engage your core.
Ensure your knees are at a 90-degree angle.
Starting Position:
Start with your arms bent at the elbows and hands near your shoulders, palms facing forward. This is known as the shoulder press position.
Your fingers should be lightly touching your shoulders, and your elbows pointing out to the sides.
Movement - Shoulder Press:
Inhale as you press your arms straight up towards the ceiling.
Extend your arms fully, reaching for the sky, keeping your elbows slightly softened.
Hold this position for a moment and focus on engaging your shoulder muscles.
Movement - Toe Touch:
As you exhale, lower your arms back down to the shoulder position.
Then, lean slightly forward, keeping your back straight, and reach down towards your toes.
Aim to touch your toes while keeping your legs straight. If you can't reach your toes, that's okay—just go as far as you can comfortably.
Repeat:
Return to the starting position with your arms near your shoulders.
Repeat the shoulder press followed by the toe touch for 10-15 repetitions.
Focus on controlled movements and breathing throughout the exercise.
Finishing:
After completing your repetitions, take a moment to sit tall in the chair, take a few deep breaths, and relax your shoulders.
Ensure you're comfortable and listen to your body throughout the exercise. If you feel any discomfort, stop and rest.
Chair Seated Shoulder Toe-Tap Press FAQs
What muscles does the Chair Seated Shoulder Toe-Tap Press work?
The Chair Seated Shoulder Toe-Tap 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 Shoulder Toe-Tap Press?
Chair.
Is the Chair Seated Shoulder Toe-Tap 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 Shoulder Toe-Tap Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Shoulder Toe-Tap Press variations and alternatives?
Similar exercises include the Chair Elevated Walkout Plank, Chair Push-Up, Chair Resistance-Band Seated Military-Press and Chair Seated Chest Press.
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