You could also alternate between keeping one arm at your side as you push up with the other. To work on stability in your shoulders, try pushups from a seated position. Sit on a bench with your ...

12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort — all of it based on science. 1. Jumping jacks 2. Wall sit 3. Push up 4.

For more office space essentials, I've also rounded up the best standing desks and best office desks to complement your office chair set-up.