Push with Chair

Master the Push with Chair to build upper body strength, targeting your chest, triceps, and shoulders.

IntermediateChest Body weight

Movement: Compound
Force: Push
Per set: 30s
Rest: 1 min

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Description

A bodyweight exercise where you use a chair to push your body up, working your arms and upper body muscles.

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How to do Push with Chair

01
Setup
Position a sturdy chair on a non-slip surface and place your hands on its edge, slightly wider than shoulder-width apart, with fingers pointing forward.
02
Setup
Step your feet back until your body forms a straight line from head to heels, engaging your core and glutes to prevent any sagging in your hips.
03
Inhale as you slowly lower your chest towards the chair, bending your elbows out at approximately a 45-degree angle relative to your torso.
04
Push through the palms of your hands, exhaling as you extend your arms to return to the starting straight-arm position, maintaining a rigid body throughout.

Tips

Keep your elbows tucked slightly towards your body, aiming for about a 45-degree angle, to protect your shoulder joints and maximize triceps engagement.
Focus on squeezing your chest muscles at the top of the movement, imagining you are pushing the chair away from you, to enhance muscle activation.
Control both the lowering and pushing phases of the exercise; avoid letting gravity drop you down or using momentum to push yourself up.
To increase difficulty, move your feet further away from the chair, or consider elevating your feet on a stable surface for a decline variation.

Common mistakes

Allowing your hips to sag or arching your lower back puts strain on the spine; fix this by actively engaging your core and glutes to maintain a straight line from head to heels.
Flaring your elbows out wide to the sides can stress the shoulder joints; fix this by keeping your elbows angled back at about 45 degrees to your body throughout the movement.
Performing partial repetitions by not lowering your chest sufficiently reduces muscle activation; fix this by aiming to bring your chest close to the chair's edge, ensuring a full range of motion.

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Questions

Is Push with Chair good for beginners?

Push with Chair is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Push with Chair?

You need Body weight to perform Push with Chair. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Push with Chair?

Keep your elbows tucked slightly towards your body, aiming for about a 45-degree angle, to protect your shoulder joints and maximize triceps engagement. Focus on squeezing your chest muscles at the top of the movement, imagining you are pushing the chair away from you, to enhance muscle activation. Control both the lowering and pushing phases of the exercise; avoid letting gravity drop you down or using momentum to push yourself up. To increase difficulty, move your feet further away from the chair, or consider elevating your feet on a stable surface for a decline variation.

What are common mistakes when doing Push with Chair?

Allowing your hips to sag or arching your lower back puts strain on the spine; fix this by actively engaging your core and glutes to maintain a straight line from head to heels. Flaring your elbows out wide to the sides can stress the shoulder joints; fix this by keeping your elbows angled back at about 45 degrees to your body throughout the movement. Performing partial repetitions by not lowering your chest sufficiently reduces muscle activation; fix this by aiming to bring your chest close to the chair's edge, ensuring a full range of motion.