Incline Push-Up On Chair 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Push-Up on Chair is a regression of the traditional push-up that allows for greater control and less resistance, ideal for beginners or those recovering from injury. Elevating the upper body reduces the bodyweight load on the chest and arms, while still providing strength benefits to the upper body. It is accessible, scalable, and helps build foundational strength needed for more advanced push-up variations.
How to Perform
Set Up Chair: Use a stable, non-slip chair against a wall or sturdy surface.
Hand Placement: Place hands shoulder-width apart on the chair edge.
Body Alignment: Walk your feet back until your body forms a straight line from shoulders to heels.
Lower the Body: Inhale and bend your elbows to lower your chest toward the chair.
Push Up: Exhale and press through your palms to return to the start position.
Repeat: Maintain straight body alignment for each rep.
Control the Pace: Avoid rapid, uncontrolled movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body in one line—no sagging hips.
Avoid locking elbows at the top.
Control your descent to maximize chest activation.
Place hands slightly wider than shoulder-width.
Keep elbows at a 45-degree angle to your torso.
Engage your glutes and core throughout.
Start with lower incline (higher surface) if needed.
Use a non-slip chair for safety.
Focus on squeezing the chest as you push.
Maintain full range of motion.
How Not to Perform
Don’t let hips sag or lift—maintain a straight line.
Avoid placing hands too far forward or too wide.
Don’t bounce off the chair—control the rep.
Don’t flare your elbows excessively.
Don’t hold your breath—exhale as you push.
Avoid arching your lower back.
Don’t shrug your shoulders.
Don’t let your head drop—keep neck neutral.
Don’t rush—use slow and steady movement.
Avoid unstable chairs that can move or tip.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
