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CHAIR PUSH-UP EXERCISE

The chair push-up exercise is a strengthening movement where you place your hands on the back of a sturdy chair and lower your chest toward it.
It helps older adults build strength in the chest, shoulders, arms, and core while also supporting posture and functional movements like pushing, reaching, and getting up from seated positions.
This variation is slightly more challenging than a wall push-up but easier than a floor push-up, making it a safe progression for building upper body strength.

How to Do the Chair Push-Up Exercise Safely

INSTRUCTIONS:

  • Stand facing a sturdy chair, about an arm’s length away.

  • Place your hands on the top of the backrest, slightly wider than shoulder-width apart.

  • Walk your feet back a little and keep a slight bend in your knees.

  • Keep your body straight from head to heels.

  • Bend your elbows, lowering your chest toward the chair.

  • Push through your palms to return to the start position.

TIPS:

  • Keep your core engaged and body in a straight line.

  • Don’t let your hips sag or stick up.

  • Breathe in as you lower, breathe out as you press back up.

  • Ensure the chair is stable and doesn’t move during the exercise.

MUSCLES WORKED:

  • Chest (pectorals)

  • Shoulders (deltoids)

  • Triceps (back of arms)

  • Core (stabilisation)

BENEFITS:

  • Strengthens chest, arms, and shoulders without needing to get on the floor.

  • Improves pushing strength for daily activities (e.g., rising from chairs, pushing doors).

  • More challenging than wall push-ups but easier than floor push-ups.

BEGINNER VERSION:

  • Perform wall-push-ups (standing push-ups against a wall).

  • Move your feet closer to the chair to make it easier.

  • Reduce the depth of the push-up by only lowering partway.

PROGRESSION OF EXERCISE:

  • Step your feet further back to increase difficulty.

  • Place your hands lower on the chair seat instead of the backrest.

  • Progress to knee push-ups on the floor, then full push-ups.