Building Upper Body Strength: 6 Chair Exercises

Exercise 1: Chair Dips

To start this exercise, sit on the edge of a chair with your legs extended and your heels touching the ground. Your fingers should be pointed towards your feet. Press into your palms to lift your body off the chair and slide forward, ensuring that your behind clears the edge of the chair. Lower yourself until your elbows are bent between 45 to 90 degrees. Push yourself back up slowly until your arms are almost straight. Repeat this exercise for a total of 10 repetitions.

Exercise 2: Leg Lifts

Sit on the edge of a chair with only your buttocks resting on the seat. Bend your knees and grasp your left leg from under the knee with your right hand. Keep your left leg completely relaxed. Exhale as you lift your left leg off the floor by flexing your elbow. Hold for a count of two and squeeze your biceps. Inhale as you lower your leg back to the starting position. Repeat this exercise for a total of 10 repetitions.

Exercise 3: Modified Push-Ups

Start in a push-up position with your feet hip-width apart and your hands slightly narrower than shoulder-width. Instead of placing your hands directly under your shoulders, move them forward in front of the shoulders. Begin by bending your elbows and lowering your body until your forearms and elbows touch the ground. Press down into the ground from the triceps and push your body back up towards the starting position. Repeat this exercise for a total of 10 repetitions.

Exercise 4: Wide-Arm Push-Ups

Start in a push-up position with your hands wider and closer to your waist. Rotate your hands so that your fingers are pointing towards your toes. Only go as far as your wrist mobility allows. Lean forward slightly and lower down as far as you can go while maintaining a neutral spine. Push your body up off the ground with control. Repeat this exercise for a total of 10 repetitions.

Exercise 5: Wall Push-Ups

Place both palms on the wall with your hands slightly wider than shoulder-width apart. Stand about one to two feet away from the wall. Start by bending your elbows until both elbows and forearms touch the wall. Raise your elbows by pushing against the wall with your palms, and then bend your elbows again. Do this sequence quickly for four times in a row, and then hold the starting position for a second. Repeat this exercise for a total of 10 repetitions.

Exercise 6: Push-Up with Back Arch

Position yourself on the ground with your legs fully extended and your hands slightly wider than shoulder-width apart at the level of your chest. Inhale and lower yourself towards the floor by leaning forward and allowing your elbows to bend. As your chest almost touches the ground, arch your back upwards and begin to push up through your hands. Continue to arch backwards and push through your hands until your arms are fully extended. Repeat this exercise for a total of 10 repetitions.

Congratulations! You have completed the upper body strength-building workout. Well done!