Primary musclesChest، Shoulders
EquipmentFull Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12
Overview
Pike Push-Up Between Chairs is an advanced take on the standard pike push-up. It increases the range of motion and shifts more work to the shoulders, triceps, and upper chest. When you place your hands on chairs or other sturdy platforms, your head can travel lower, which creates a deeper stretch and stronger muscle activation.
People often use this exercise in calisthenics, CrossFit, and gymnastics training to develop overhead pressing strength, control, and mobility. It also works well as a step toward handstand push-ups and other inverted movements.
People often use this exercise in calisthenics, CrossFit, and gymnastics training to develop overhead pressing strength, control, and mobility. It also works well as a step toward handstand push-ups and other inverted movements.
How to do it
- 1
Set Up in the Starting Position
- Set two sturdy chairs or platforms a little wider than shoulder-width apart.
- Check that the chairs are stable and will not move during the exercise.
- Put your hands on the chairs and your feet on the floor.
- Lift your hips so your body makes an inverted V shape.
- Keep your gaze slightly forward to help maintain a neutral neck position.
- 2
Lower Your Body
- Bend your elbows and lower your head between the chairs with control.
- Keep your core tight and do not let your lower back arch.
- Descend as far as you can while keeping proper form.
- 3
Press Back Up
- Drive through your palms to straighten your arms and come back to the starting position.
- Use your shoulders and triceps to finish the rep.
- Continue for the desired number of repetitions.
Muscles worked
Target
Anterior Deltoid
Synergists
Pectoralis Major، Clavicular، Triceps، Lateral Deltoid، Trapezius، Serratus Anterior
Stabilizers
Levator Scapulae، Rectus Abdominis، Obliques، Erector Spinae، Quadriceps
Dynamic stabilizers
Biceps Brachii
