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Seated Chair Press-Up

IntermediateStrengthTier T2

Sit on a sturdy chair with both hands flat on the sides of the seat at shoulder level. Straighten your elbows to press your body up off the seat, hold, then lower slowly.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on a sturdy chair with both feet flat on the floor.
  • Place both hands firmly on the sides of the seat, palms down and fingers pointed outward, level with your shoulders, before you begin.
  1. A woman sitting upright on a plain chair, both feet flat on the floor, both hands flat on the sides of the seat beside her hips with the fingers pointing outward.

    Step 1 of 3

    Sit on the chair and place both hands flat on its sides, palms down and fingers pointing outward, level with your shoulders.

  2. The same woman with her elbows straightened, both hands still flat on the sides of the chair seat, her hips and thighs lifted clear of the seat with a visible gap beneath her.

    Step 2 of 3

    Push down through both hands to lift your body off the chair, and hold.

  3. A woman sitting upright on a plain chair, both feet flat on the floor, both hands flat on the sides of the seat beside her hips with the fingers pointing outward.

    Step 3 of 3

    Sit on the chair and place both hands flat on its sides, palms down and fingers pointing outward, level with your shoulders.

Breathing

  • Breathe normally.

Safety Information

Hold for 2 seconds at the top, then lower slowly. Do not force a longer hold. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.