Pilates
Pilates Chair Chest Press
The Pilates Chair Chest Press uses a spring-loaded pedal to train your shoulders, chest, and triceps while you steady your trunk. This guide covers the kneeling version facing the chair.
- Intermediate
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Kneel facing the pedal with your knees hip-width apart.
- Hinge forward from your hips toward the chair.
- Place your palms shoulder-width apart on the pedal, with your elbows bent.
- Press the pedal downward by extending your arms.
- Bend your elbows slowly to return the pedal to its starting height.
Form cues
- Exhale as you press.
- Spread pressure across both palms.
- Keep your elbows close to your sides.
Common mistakes
- Dropping your body onto the pedalKeep your torso still so your arms move the pedal rather than your body weight.
- Shrugging your shouldersKeep space between your shoulders and ears throughout the press.
- Snapping your elbows straightFinish the press just before your elbows lock.
Safety
An uncontrolled spring return can jerk your arms or strain your shoulders and wrists. Fingers can be pinched near the pedal hinges or beneath the pedal.
- Check that the chair is stable and its springs are securely attached before starting.
- Use the manufacturer's recommended spring setup, including the pedal connector when using both sides of a split pedal.
- Choose resistance that lets you control the full return without the pedal pulling you forward.
- Keep your fingers clear of hinges and the pedal's underside.
If kneeling or pressing causes knee, wrist, or shoulder pain, choose a comfortable alternative and get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Use a comfortable pedal range that you can repeat without changing your trunk position.