Incline Close Grip Push Up With Chair

Muscles worked

Setup

1. Place a sturdy chair against a wall to prevent it from sliding during the movement.
2. Place your hands on the edge of the seat with a narrow grip, keeping your thumbs and index fingers close together.
3. Step your feet back until your body forms a straight line from your head to your heels, balancing on the balls of your feet.

How to do it

1. Inhale and slowly lower your chest toward the chair by bending your elbows, keeping them tucked tight against your ribs.
2. Lower yourself until your chest is just an inch above the chair or your elbows reach a 90-degree angle.
3. Exhale and push through your palms to return to the starting position, focusing on squeezing your triceps at the top.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1 second to push back up.

Form checklist

• Keep your core and glutes engaged to maintain a straight spine and prevent hip sagging.
• Ensure your elbows point backward toward your feet rather than flaring out to the sides.
• Keep your neck neutral by looking at the edge of the chair rather than your feet.
• Distribute your weight evenly across the base of your palms to protect your wrists.

Pro tips

• Imagine trying to crush the chair between your hands to increase the mind-muscle connection with your triceps and inner pectorals.
• Pause for one second at the bottom of the rep to eliminate momentum and force the muscles to work harder from a dead stop.

Make it harder

• Slow down the lowering phase to 4 seconds to increase time under tension.
• Transition to a lower surface, such as a sturdy step or ottoman, to increase the amount of body weight you are lifting.

Frequently asked

What muscles does the incline close grip push up with chair work?

The incline close grip push up with chair primarily targets the triceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the incline close grip push up with chair?

The incline close grip push up with chair requires no equipment — just your body weight.

Is the incline close grip push up with chair good for beginners?

Yes. The incline close grip push up with chair is a beginner-friendly movement and a strong foundation to build on.

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