Nothing will burn out your arms, shoulders, and pec muscles like elevated push-ups. Begin in a plank position with your hands directly under your shoulders and your feet resting on the seat of the chair. Depending on how firm your chair is, you may be more comfortable balancing on the balls of your feet. Keeping triceps close to the body, bend your elbows and touch your chest to the floor. Push up to the starting position, keeping your core tight and your back flat throughout the entire movement.
With push-ups of any kind, it’s important to focus on quality over quantity (cranking through sloppy reps can mess up your back and shoulders). Start with 10 or 15 reps and do a five-minute EMOM (every minute on the minute). Set the timer and do your push-ups at the top of each minute, using the remaining time to rest.