Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Body Weight
Incline Push Ups on Chair
Incline Push Ups on Chair is a beginner compound strength exercise that works the triceps (upper arms), with the chest, shoulders and core assisting. It needs only a chair. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
- Core · Rectus Abdominis
How to do Incline Push Ups on Chair
- Stand facing a chair and place your hands on top, close to the edge, slightly wider than shoulder-width apart. Step your feet back to extend your legs behind you, forming a straight line from your head to your heels.
- Engage your core and keep your body straight. Lower your chest towards the chair by bending your elbows, keeping them at a 45-degree angle to your body.
- Lower yourself until your chest is close to the chair, then push through your hands to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Form tips
- Exhale as you push up and inhale as you lower yourself down.
- Use a chair that can support your weight without moving.
- Keep your core engaged to maintain a straight body line and avoid sagging your hips.
Incline Push Ups on Chair alternatives
More triceps exercises
Incline Push Ups on Chair FAQ
What muscles does Incline Push Ups on Chair work?
Incline Push Ups on Chair mainly works the triceps in the upper arms (Triceps Brachii). The chest, shoulders and core work as secondary muscles.
What equipment do you need for Incline Push Ups on Chair?
You need only a chair.
How many sets and reps of Incline Push Ups on Chair should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Incline Push Ups on Chair good for beginners?
Yes. Incline Push Ups on Chair is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Incline Push Ups on Chair burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Incline Push Ups on Chair?
Other exercises for the triceps include Band Incline Triceps Extension, Cable Triceps Push Down Ez Bar, Dumbbell Incline Triceps Extension and Close Grip Barbell Bench Press (Variation 2).
For developers
Use Incline Push Ups on Chair in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_WHSBPD" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_WHSBPD", "name": "Incline Push Ups on Chair", "model": "male", "target": "Triceps", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_WHSBPD/mp4-720.mp4?…", "poster": "https://…/ex_WHSBPD/poster.jpg?…" } }