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.
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
How to Do Pike Push up (between Chairs)
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
Continue lowering until your head is just above the floor or you feel a deep stretch in your shoulders, maintaining control throughout the descent.
- 5
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.
Variations
Pike Push up (between Benches)
Elevate your shoulder workout with Pike Push-ups between benches. This advanced bodyweight exercise builds impressive shoulder and triceps strength.
Pike Press (between benches)
Elevate your shoulder training with the Pike Press between benches. This advanced bodyweight exercise builds impressive strength and stability in your
Decline Pike Press (between benches)
A challenging bodyweight exercise that targets the shoulders, triceps, and upper chest while also engaging the core.
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