Beginner Chair Exercises for Upper Body Strengthening
Do Chair Exercises Work?
Strength training is essential for maintaining health, but 4 out of 5 adults don’t get the recommended amount. Without strength training, you are missing out on an opportunity to build muscle and maintain muscle strength. Many seniors say that they are intimidated to learn strength training or just don’t know where to start. That’s why we’ve developed this beginner seated upper body workout to help you get going.
Chair exercises are a great way to build strength training into your routine. Seated exercises can be done throughout the day, which is perfect for so many of us who spend much of our day sitting. They get your heart pumping and your muscles working. Plus, there is no extra equipment required, though you can use a set of weights if you choose to. If you don’t have dumbbells, don’t worry. Soup cans or water bottles are great alternatives as you build strength.
A seated workout is low impact, making it a perfect choice for anyone with joint or mobility issues. This upper body chair exercise sequence hits all the major muscles of your arms, back, and shoulders. Plus, the entire thing can be done in less than 20 minutes. Let’s get started
Our Favorite Seated Upper Body Strengthening Exercises
Seated March Warm-up
Before getting started, take a moment to check your posture. Your butt should be pressed firmly into the seat with feet flat on the floor. Sit tall with your spine straight and your abs engaged. Keep your head upright and shoulder blades tucked in a neutral position.
To warm up, we’ll begin with a seated march. Lift one knee, allowing your foot to leave the ground by several inches. Then lower it and switch sides, marching in place. Focus on engaging the muscles of your core and keeping your spine straight. To warm up your upper body, extend your arms out to the side and begin moving them in wide circles one way, and then the other.
YWY Stretch
This stretch warms up your upper body and back muscles. Begin by extending your arms at an angle above your head, forming a “Y” shape. Keep your muscles engaged and fingers wide. Then, bend your elbows and draw your hands down, parallel to your head. Allow your shoulder blades to draw downward as you form a “W” shape. Hold this shape for 15 seconds. Finally, draw your arms down and extend them behind your body. Draw your head upward and pull your shoulder blades together. You should feel a stretch of your chest muscles. Repeat this sequence of stretches three times.
Biceps Curls
This exercise strengthens your shoulders and upper back. Begin with engaged posture for your starting position, with core tight and your arms at your side. Slowly lift your arms upward, keeping your arms outstretched and elbows slightly bent. Raise them until they are parallel with the floor, then slowly lower back to your sides and repeat.
Triceps Extensions
This triceps exercise begins with you leaning forward in your chair. Turn toward the right side of your chair, leaning your torso forward and keeping your left knee bent. Place your right hand on your right thigh. Hold a dumbbell or other weight in your left hand. Keeping your elbow bent and your upper arm parallel to the floor. Then slowly extend your lower arm (forearm) until it is straight behind you. You should feel your triceps, the muscle on the back of your arm, engage. Repeat for 30 seconds and switch sides.
Biceps Hammer Curls
These are a variation on the biceps curls from earlier in this seated upper body workout. Again, begin with your arms at your sides. This time, instead of keeping your palms facing the wall in front of you, rotate your arms so that your thumbs are facing forward. Then lift your weights upward, hinging at the elbow, until your weights are near your chest.
Front Raises
This exercise targets the front part of your deltoid (shoulder) muscle. Sit tall with your spine straight and core tight. Extend your arms in front of you, with your weights resting gently on your knees. Keeping your palms facing downward, lift the weights up to shoulder height. Your arms should be parallel to the floor. Lower your arms back to your knees and repeat.
Triceps Overhead Extensions
You only need one dumbbell or weight for this exercise (and if you’re doing it without weights, that works, too!). Grab the dumbbell with two hands, holding it with your thumb and forefingers. Lift it over your head. Bending at the elbow, lower the weight behind your head. Stop when your forearms are roughly parallel with the floor. Push the weight upward until it is overhead again, and repeat.
Wide Biceps Curls
This is another variation on the biceps curl. This time, rather than keeping your arms by your side, rotate them outward at the elbows by several inches. This wider position works a different part of your biceps muscle.
Shoulder Y Raises
This exercise is like the front raises you already did. This time, point your palms up toward the ceiling and keep your arms extended in front of you, slightly wider than your knees. Lift upward until your arms are parallel to the floor, then lower and repeat.
Skull Crushers
Grab both dumbbells and lift them overhead. Similar to the motion you used for the triceps overhead extension, lower the weights behind your head until your forearms are parallel to the floor. Then push upward and repeat.
Cool Down Seated Stretches
Shoulder Stretch
To end this seated upper body workout, extend your left arm in front of you. Use your right hand to guide it across your body toward your right side. You should feel a nice stretch in your left shoulder. Hold for 15 seconds, then repeat with your right arm.
Tricep Stretch
Stretch your triceps muscles by extending both arms overhead. Drop your left hand downward, hinging at the elbow. Grab your left elbow with your right hand and gently push downward until you feel a stretch in your left tricep. Repeat with the opposite arm.
Back Stretch
Finally, lift both hands overhead and clasp them together. Lean your body to the left side, stretching through your back muscles. Hold and repeat on the other side.
Get the Mighty Health App To Keep Your Momentum Going
Mighty Health is here to help seniors stay physically, mentally, and emotionally balanced. Our app includes a variety of workouts for people of all skill levels. Download the app today to get matched with a health coach who can create a personalized wellness plan just for you. You’ll also access our community of like-minded people who are committed to aging with grace and good health. Check it out and join our Mighty Health family today!