Pike Push up (between Chairs)
Elevate your body with chairs for an advanced pike push-up, targeting shoulders and triceps. Strengthen your upper body with this challenging variation.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Pike Push up (between Chairs)
Description
A variation of the push up where the body forms an inverted 'V' using two chairs for support, focusing on the upper chest and shoulders
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How to do Pike Push up (between Chairs)
- 01Setup
Place two sturdy chairs shoulder-width apart, ensuring they are stable and won't slip during the exercise. Position your hands on the edges of the chair seats with your fingers pointing forward.
- 02Setup
Elevate your feet onto a third chair or stable surface behind you, creating an inverted 'V' shape with your body. Keep your legs straight and core engaged.
- 03
Inhale as you slowly lower your head towards the floor between your hands, bending only at the elbows and shoulders. Keep your elbows tracking slightly backward, not flaring out.
- 04
Continue lowering until your head is just above the floor or you feel a deep stretch in your shoulders, maintaining control throughout the descent.
- 05
Exhale powerfully as you press through your hands and extend your elbows and shoulders to push your body back up to the starting inverted 'V' position.
Tips
- Maintain a straight line from your head through your hips to your heels, preventing your lower back from arching excessively during the movement.
- Control the eccentric (lowering) phase by taking 2-3 seconds to descend, which maximizes muscle engagement and reduces reliance on momentum.
- Adjust the height of your feet: a higher foot elevation increases the load on your shoulders, making the exercise more challenging.
- Focus on driving through the heels of your hands, imagining pushing the floor away from you to effectively activate the shoulders and triceps.
Common mistakes
- Flaring elbows out puts undue stress on the shoulder joints; keep your elbows tucked slightly towards your body throughout the movement to protect your shoulders.
- Arching the lower back disengages the core and can lead to back strain; keep your core tight and maintain a straight spine by actively tucking your tailbone slightly.
- Not going deep enough limits the range of motion and effectiveness; aim to bring your head as close to the floor as possible with control to maximize shoulder activation.
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Is Pike Push up (between Chairs) good for beginners?
Pike Push up (between Chairs) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Pike Push up (between Chairs)?
You need Body weight to perform Pike Push up (between Chairs). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Pike Push up (between Chairs)?
Maintain a straight line from your head through your hips to your heels, preventing your lower back from arching excessively during the movement. Control the eccentric (lowering) phase by taking 2-3 seconds to descend, which maximizes muscle engagement and reduces reliance on momentum. Adjust the height of your feet: a higher foot elevation increases the load on your shoulders, making the exercise more challenging. Focus on driving through the heels of your hands, imagining pushing the floor away from you to effectively activate the shoulders and triceps.
What are common mistakes when doing Pike Push up (between Chairs)?
Flaring elbows out puts undue stress on the shoulder joints; keep your elbows tucked slightly towards your body throughout the movement to protect your shoulders. Arching the lower back disengages the core and can lead to back strain; keep your core tight and maintain a straight spine by actively tucking your tailbone slightly. Not going deep enough limits the range of motion and effectiveness; aim to bring your head as close to the floor as possible with control to maximize shoulder activation.
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Free · iPhone only · Available on the App Store