Chair Push-Up

1. Setup:
- Place a sturdy chair against a wall or in a stable position. Ensure it won't slide or tip over during the exercise.

2. Starting Position:
- Stand facing the chair.
- Place your hands on the seat of the chair, shoulder-width apart.
- Your feet should be positioned behind you, shoulder-width apart as well.

3. Body Positioning:
- Keep your body straight from head to heels. Your core should be engaged to maintain a straight line.
- Your head should be in a neutral position, looking slightly forward.

4. Lowering Phase:
- Slowly bend your elbows and lower your chest towards the seat of the chair.
- Keep your elbows at about a 45-degree angle from your body.
- Lower yourself until your chest is just above the chair seat. Do not let your hips sag or lift them too high.

5. Pushing Phase:
- Push through your palms to lift your body back to the starting position.
- Fully extend your arms without locking your elbows at the top.

6. Repetitions:
- Aim for 8-12 repetitions, resting for 30-60 seconds between sets.
- Focus on maintaining form rather than the number of repetitions at the beginning.

7. Form Tips:
- Keep your shoulders away from your ears to avoid tension.
- Make sure your body remains flat and strong throughout the movement.
- If you find the exercise too challenging, perform it with your hands higher on the chair or increase the height of the chair to decrease the intensity.

8. Cool Down:
- After completing your sets, stretch your arms and chest to aid recovery.