"Chair" Push-Up

1. Place feet shoulder width apart and hands under shoulders and same width as shoulders.

2. Firmly hold on to sides of a secure chair that won't slip.

3. Body should be in straight line "plank" position from heels to shoulders.

4. Lower body towards chair while maintaining plank posture until body is close to chair.

5. Keep core braced and strong as you press back out from chair to preserve plank position and take excessive pressure off low back.

Tips: A good progression after mastering the table push up.  Doing a proper table or chair push up with correct posture can actually be very challenging and beneficial.

• Make sure your chair is braced or secure so it doesn't slip out from under you. 

• Push ups are usually thought of as "arms and chest" exercises but they are underrated as "core" exercises. To perform a "proper" military push-up you need to have a strong core to keep the plank position.  People with weak cores doing push ups will shift their butts back (to unload core) or sag their hips (core is not strong enough to lift body into plank position). There are not many exercise more functional and beneficial than the old school military push-up, but very few people can do them correctly due to weak cores.  No problem--just start on the wall and work your way down until you can get to the floor.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1-10-05)

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