When you want to squeeze in a quick workout at home, you don't want to spend valuable time gathering your equipment.
For this quick upper-body workout, all you'll need is a chair. It's accessible, simple to modify and can be done right from the comfort of your home.
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You'll start with a series of seated activation exercises and finish with compound movements, courtesy of certified strength and conditioning specialist Noam Tamir, CSCS, New York-based CEO of TS Fitness.
Check out more of our 20-minute workouts here — we’ve got something for everyone.
Try This 20-Minute Upper-Body Chair Workout
Aim to do each exercise for 3 sets of 30 seconds. Rest for 15 seconds between sets and between exercises. If 3 sets or 30 seconds feels like too much, you can start with shorter periods of time and/or fewer sets.
1. Seated Arm Circles
- Sit on a chair with your feet flat on the ground and your back straight.
- Hold your arms straight out to the sides, perpendicular to your body.
- Move your arms in tiny circles from your shoulders.
- Change directions with each set.
2. Seated Biceps Extensions
- Sit on a chair with your feet flat on the ground and your back straight.
- Hold your arms straight out to the sides, perpendicular to your body. Your palms should be facing up with your hands in loose fists.
- Bring your hands toward your head by squeezing your biceps and bending your elbows.
- Return to the starting position by straightening your elbows and repeat.
3. Seated Back Activation
- Sit on a chair with your feet flat on the ground and your back straight.
- Start with your arms straight up above your head, palms facing in.
- Bend your arms, pulling down as though you were putting your elbows in your back pockets.
- Squeeze your back muscles before bringing your arms back up above your head and repeat.
4. Seated Punches
- Sit on a chair with your feet flat on the ground and your back straight.
- Jab the air in front of you, alternating left and right punches.
5. Triceps Dip
- Grip the edge of a chair with your fingers facing forward. Extend your legs in front of you and balance on your heels, or bend your knees at a 90-degree angle and plant your feet to modify the exercise.
- Slowly lower your body until your elbows are at 90-degree angles.
- Press through your hands to lift your body back up until your arms are straight and repeat.
Tip
Triceps dips can be tough on your joints if you don't use proper form, so make sure you don't lock your elbows at the top of the exercise and keep them close to your body throughout the move.
6. Chair Plank Walk
- Start with your hands on the floor and your feet elevated on the edge of a chair. Your hands should be shoulder-width apart and directly under your shoulders.
- Walk your hands toward the base of the chair.
- Aim to get your body to a 90-degree angle, then walk your hands back out to the starting position and repeat.
Tip
If walking your hands feels too challenging, hold a plank position with your feet elevated on the edge of the chair for 30 seconds.
7. Chair Shoulder Taps
- Start with your hands on the floor and your feet elevated on the edge of a chair. Your hands should be shoulder-width apart and directly under your shoulders.
- Lift your right hand and tap it to your left shoulder. Return your right hand to the ground.
- Lift your left hand and tap it to your right shoulder. Return your right hand to the ground.
- Continue alternating sides for 30 seconds.
Tip
To make this exercise a little easier, place your hands on the edge of the chair and extend your feet behind you instead.
8. Incline Push-Up
- Start with your feet on the floor and your hands on the edge of a chair. Your hands should be about shoulder-width apart.
- Bend your elbows to slowly lower your chest to the chair.
- Press up through your hands to return to the starting position and repeat.
Tip
To modify this exercise, drop your knees to the ground. If you want to make this harder, you can also put your feet on the edge of the chair.
