How to Train at Home Using Just Chairs
How to Start Training Calisthenics at Home Using Just Chairs!
If you are wondering how to start training at home without equipment, then this video for you.
This post will show you how to build real strength at home, using just your bodyweight and a couple of chairs.
No gym or fancy equipment needed!
You simply need to train at least three times a week and focus on these four essential movement patterns:
✅ Pulling – Builds your back, biceps, and grip strength.
✅ Pushing – Strengthens your chest, shoulders, and triceps.
✅ Leg Training – Essential for lower-body power and balance.
✅ Core Work – The foundation of full-body control and stability.
So let’s break down each movement and how to do them with good form.
1. Pulling: Australian Rows with Chairs
Pull-ups are tough for beginners, but that doesn’t mean you skip pulling exercises. Australian rows (also called inverted rows) are the perfect starting point.
How to Do It:
- Set up two sturdy chairs, slightly wider than shoulder-width apart.
- Grip the backrest of each chair, keeping your hands toward the middle for stability.
- Plant your feet firmly and lean back, hanging underneath.
- Start by pulling your shoulder blades together (scapular shrug), then pull your chest toward the chairs.
- Lower yourself with control and repeat.
- Apply as much control as possible during each rep to make sure the chairs don’t tilt during the movement!
- You can hold each last rep for 5-10 seconds at the end of set to maximize your gains.
🎯 Goal: 5-12 reps per set, for 3-5 sets. This move strengthens your back and arms while improving scapular control—a must for progressing to pull-ups.
2. Pushing: Chair Dips for Chest & Triceps Strength
If you want to develop serious pushing power, chair dips are your best bet. They challenge your chest, shoulders, and triceps more than basic push-ups, setting the stage for more advanced movements.
How to Do It:
- Place your hands on two chairs, shoulder width appart
- Keep your arms straight with your biceps facing forward.
- Tuck your knees and keep your toes on the ground for assistance.
- Lean slightly forward, keep your shoulders “down”, retract your shoulder blades, lower yourself until your elbows hit a 90-degree angle, then push back up, pushing through your shoulder blades by pulling them appart while you go up.
- Engage your core to prevent arching your back.
- Once you get stronger, try them with your feet off the ground for more resistance. You can start by lifting one foot up, until you can lift both up at the same time.
🎯 Goal: 5-12 reps per set, for 3-5 sets. This exercise builds the pressing strength needed for push-ups, dips, and eventually handstands.
3. Leg Training: Master the Squat (with Assistance)
No leg day excuses—squats are non-negotiable. If you struggle with balance or depth, chairs can help you build proper technique before progressing.
How to Do It:
- Start with wall sits to build endurance and knee stability.
- If full squats are tough, practice box squats using a chair—sit down slowly and stand back up with control.
- As you improve, transition to bodyweight squats without support.
- Proper ankle mobility is key, so include mobility drills if you struggle with squat depth.
🎯 Goal: 10-20 reps per set, for 5 sets. Mastering squats will improve your overall strength, balance, and explosiveness.
4. Core Training: Knee Raises for Rock-Solid Abs
Crunches? Forget them. Hanging knee raises are one of the best core exercises in calisthenics, and you can start building strength from the floor before progressing.
How to Do It:
- Step 1: Floor Knee Raises – Lie on your back, tilt your pelvis slightly backward, and keep your ribs down. Slowly raise and lower your knees without touching the ground.
- Step 2: Chair Knee Tucks – Sit on a chair, grip the edges for balance, and lift your knees to your chest. Add an isometric hold at the top for extra core engagement.
🎯 Goal: 10-20 reps per set + 10-20 sec hold, for 5 sets.
Stronger core = better posture, stronger lifts, and improved athletic performance.
Why These Exercises Work
These moves may seem simple, but don’t be fooled, when done correctly, they build serious strength and control.
Master these, and you’ll have a solid foundation for harder exercises like pull-ups, push-ups, and muscle ups.
💡 Pro Tip: To get leaner and maximize body fat loss, add some cardio, jump rope (3 minutes before every workout) and running (1-3 miles), at least once a week.
Time to Get Started
You don’t need a gym. You don’t need equipment. All you need is consistency, effort, and a couple of chairs to build real strength with calisthenics at home.
