About this exercise
A push-up variation with hands elevated on a chair seat, reducing the load compared to a standard floor push-up while emphasizing the lower chest and triceps. It is a good option for beginners or for active recovery training.
Push-Up on a Chair
Step by step instructions, muscle activation and variants for the Push-Up on a Chair.
EasyTricepsLower chest
How to Perform
- Place your 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
- Brace your core and lower your chest toward the chair by bending your elbows
- Keep your elbows at roughly a 45-degree angle from your torso
- Push back up to full arm extension, squeezing your chest at the top
- Keep your hips level and avoid letting your lower back sag throughout the movement
Muscle Activation
Primary
TricepsLower chest
Secondary
CoreFront shoulders
About the Push-Up on a Chair
The Push-Up on a 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.
