Seated Shoulder Press On A Chair

Muscles worked

Setup

1. Place a sturdy, non-slip chair or bench against a wall for maximum stability.
2. Kneel on the center of the chair seat with your feet tucked or hanging off the back.
3. Place your hands on the floor shoulder-width apart, approximately 12 to 18 inches in front of the chair.
4. Hike your hips up so your torso is angled toward the floor, creating an inverted 'V' shape.

How to do it

1. Inhale and slowly lower the top of your head toward the floor, moving slightly forward so your head and hands form a tripod/triangle shape.
2. Lower until your head is just above the floor, keeping your elbows tucked at a 45-degree angle to your torso.
3. Exhale and push through your palms to return to the starting position, fully extending your arms and pushing your head back between your shoulders.
4. Maintain a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep your neck neutral by looking back toward the chair rather than at the floor.
• Ensure your elbows do not flare out wide to the sides to protect the shoulder joints.
• Maintain a tight core to prevent your lower back from sagging or arching excessively.
• Keep the majority of your weight shifted forward over your hands throughout the set.

Pro tips

• Focus on 'pushing the floor away' from you to maximize the recruitment of the serratus anterior and deltoids.
• At the top of the rep, shrug your shoulders slightly toward your ears to achieve a full range of motion and peak contraction.

Make it harder

• Transition from kneeling on the chair to placing your toes on the chair to increase the percentage of body weight you are pressing.
• Add a 3-second pause at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the seated shoulder press on a chair work?

The seated shoulder press on a chair primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the seated shoulder press on a chair?

The seated shoulder press on a chair requires no equipment — just your body weight.

Is the seated shoulder press on a chair good for beginners?

The seated shoulder press on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps