Chest · Bodyweight
Seated Open-up and Under Swing on a Chair
How to do the seated open-up and under swing on a chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Sit tall on the edge of a sturdy chair with your arms extended out to the sides at shoulder height. Swing both arms open and back to feel your chest stretch, then sweep them down and under to bring your hands together in front, squeezing your chest as they meet.
- 1A stretch across your chest as your arms open wide and back
- 2Your chest squeezing as your hands sweep together in front
- 3Smooth, controlled swings with your shoulders down
Common mistakes
- Swinging so hard the momentum throws your shoulders
- Hunching forward as your arms come together
- Shrugging your shoulders up toward your ears
Muscles worked
The seated open-up and under swing on a chair mainly works the mid chest, with the front delts and upper chest assisting.
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
- Rear DeltsMinor
- Internal RotatorsMinor
Kovo programs the seated open-up and under swing on a chair for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.