A Typical Session
19 Min
Warm-up
4m
Main Set
12m
Stretch
3m
7 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
A great home exercise for building triceps using only a stable chair.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Sit on the edge of a chair and grip beside your hips.
- 2.Move your hips off and bend elbows to lower your body.
- 3.Push up to return to start position.
Pro Tips
- •Keep back close to the chair.
- •Do not go below 90° elbow bend.
Equipment
Chair
Safety
Avoid locking elbows at top. Stop if shoulder pain occurs.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.