Push with Chair

Push with Chair

The "Push with Chair" is a total-body exercise that can be easily incorporated into your home workout routine. This exercise primarily targets your chest, shoulders, triceps, and core muscles. It is a great alternative for those who may not have access to traditional gym equipment like a bench press or push-up bars. To perform this exercise, you will need a sturdy chair or bench. Start by sitting on the edge of the chair with your hands placed on either side, slightly wider than shoulder-width apart. Your fingers should be facing forward and your elbows slightly bent. Next, straighten your arms and lift your body off the chair, supporting your weight with your hands. Your feet should be flat on the ground, knees bent at 90 degrees, and your body should form a straight line from head to toe. This is your starting position. From here, lower your body towards the chair by bending your elbows. Keep your chest lifted, core engaged, and maintain control throughout the movement. Descend until your elbows are at a 90-degree angle, then push through your palms to straighten your arms and return to the starting position. To increase the intensity of this exercise, you can elevate your feet on a step or sturdy surface. Alternatively, you can place your hands on the chair while your feet are on the ground, shifting more of your body weight onto your upper body. Remember to always maintain proper form and listen to your body. Start with a weight and difficulty level that is appropriate for your fitness level, and gradually increase as you become stronger. Stay consistent with your workouts and pair this exercise with a balanced diet to maximize your results. The "Push with Chair" exercise is an effective way to build upper body strength, improve stability, and tone your muscles, all from the comfort of your own home. Give it a try and feel the burn!


  • Sit on a sturdy chair with your back straight and your feet firmly planted on the ground.
  • Place your hands shoulder-width apart on the front edge of the chair, with your fingers pointing forward.
  • Engage your core muscles and slowly slide your buttocks off the chair, keeping your back close to the edge.
  • Bend your elbows and slowly lower your body towards the ground, while maintaining control and keeping your back straight.
  • Once your elbows reach a 90-degree angle, push through your palms and straighten your arms to lift your body back up.
  • Repeat the exercise for the desired number of repetitions.
  • Remember to control your breathing throughout the exercise, exhaling as you push up and inhaling as you lower down.

Tips & Tricks

  • Ensure proper form and alignment when performing the push with chair exercise.
  • Engage your core muscles throughout the entire movement to enhance stability and increase effectiveness.
  • Gradually increase the difficulty of the exercise by using a chair with a higher seat or adding weights.
  • Listen to your body and take breaks if needed, but try to challenge yourself by gradually increasing the number of repetitions or sets.
  • Incorporate the push with chair exercise into a well-rounded workout routine that includes exercises targeting other muscle groups.
  • Focus on controlled movements and proper breathing technique for optimal results.
  • Maintain a balanced diet with adequate protein intake to support muscle recovery and growth.
  • Stay hydrated before, during, and after your workouts to optimize performance and prevent muscle cramps.
  • Don't forget to warm up before performing the exercise, and stretch afterwards to reduce the risk of injury and improve flexibility.
  • Track your progress by keeping a workout journal or using fitness tracking apps to stay motivated and see your improvements over time.


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