About this exercise
A bodyweight pushing exercise where both hands are placed on a raised chair seat, reducing the load compared to a standard push-up and shifting emphasis to the lower chest, making it an excellent progression tool for beginners.
Incline Push-Up (with Chair)
Step by step instructions, muscle activation and variants for the Incline Push-Up (with Chair).
EasyLower chest
How to Perform
- Place both hands on the seat of a sturdy chair, slightly wider than shoulder-width apart
- Walk your feet back until your body forms a straight line from head to heels
- Engage your core and glutes to maintain a rigid plank position throughout
- Inhale and lower your chest toward the chair by bending your elbows
- Pause briefly at the bottom when your chest nearly touches the seat
- Exhale and press through your palms to push back up to the starting position
- Keep your elbows at roughly 45 degrees from your torso — do not flare them outward
Muscle Activation
Primary
Lower chest
Secondary
TricepsFront shouldersMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Incline Push-Up (with Chair)
The Incline Push-Up (with Chair) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.