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
Common Mistakes
Common mistakes content is coming soon.
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.