Incline Chair Push-up
Targets the upper chest muscles, improves overall upper body strength, and enhances core stability
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Outer Chest. Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Setup — place your hands on the edge of a sturdy chair, with your feet on the floor and your body in a straight line from head to heels.
- Step 2: Initiation — engage your core, squeeze your glutes, and lower your body until your chest almost touches the chair.
- Step 3: Mid-phase — pause briefly, then push back up to the starting position, extending your arms fully.
- Step 4: End-position — hold briefly at the top, squeezing your chest and shoulders.
- Step 5: Return — slowly lower yourself back down to the starting position, keeping control throughout the movement.
- Step 6: Breathing and rhythm reminder — maintain a steady breathing pattern and avoid jerky movements.
- Step 7: Safety note — ensure the chair is stable and secure before starting the exercise.
Equipment
- Sturdy chair optional
Coaching tips
Benefits
Targets the upper chest muscles, improves overall upper body strength, and enhances core stability
Common mistakes
Not using a stable chair, letting hips sag, and not fully extending arms
Make it harder
Increase the incline or add a pause at the bottom
Make it easier
Use a lower incline or drop to knees instead of toes
Breathing
Exhale as you push up, inhale as you lower
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.