One Arm Push Ups from the Top on the Wunda Chair

This exercise will reveal where you try to “muscle through.” You cannot lean into your “go-to” muscles. You use your whole body to make this exercise happen.

  • Difficulty: Intermediate
  • Equipment Needed: Wunda Chair
  • Reps: 3-5 on each side
  • Warning: Not ideal for shoulder issues.
  • Questions: Contact us here

One Arm Push Ups from the Top on the Wunda Chair

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Push Ups on the Pilates Wunda Chair are challenging no matter which version you choose. I find the One Arm Push Ups on the Wunda Chair from the Top to be the most challenging! This exercise will not only reveal to you exactly where you are weaker and stronger but also where you try to "muscle through." In this exercise, you cannot lean into your "go-to" muscles. You will need to coordinate your whole body to make this exercise happen. And, the beautiful thing about that is you learn what you need to do in all the other exercises in your Pilates practice.

Hug your heels tight together and wrap your outer hips as you move.

This exercise is typically done with one spring in the middle. However, I found that when I do two bottom springs or one top spring it's not only more doable, you actually learn more about what you need to connect to actually do the exercise. Standing with your feet heels together and toes apart lined up with the space between the pedal and the chair edge, place on hand on the top of the chair and one hand on the pedal. Your chair hand is fingers spread and your pedal hand fingers together. Walk you feet back into a plank with your heels together.

There are two schools of thought to get started. One suggests your shoulders square off requiring you to bend your top arm. The other says to work towards squared shoulders as you move. I prefer to start with my chair arm straight and work towards squaring off my shoulders as I move. Bending your top arm as your body leans forward and lowers into a "push up" then press your top arm to straight. Repeat 3-5x then switch sides. It's tempting to lean into the pedal arm to lower it. Instead, work towards leaning forward to lower the pedal as your elbow bends and straightens.


Be sure to check out more of my Wunda Chair workout videos. I want to help you continue your Pilates Wunda Chair training!

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