Overview
The pike push-up between chairs is an advanced variation of the standard pike push-up that increases range of motion and places greater emphasis on the shoulders, triceps, and upper chest. By elevating the hands on chairs or sturdy platforms, the head can lower further, creating a deeper stretch and stronger muscle activation.
This exercise is commonly used in calisthenics, CrossFit, and gymnastics training to build overhead pushing strength, control, and mobility. It serves as an effective progression toward handstand push-ups and other inverted movements.
How to Perform a Pike Push-Up Between Chairs
Step 1: Set Up in the Starting Position
- Place two sturdy chairs or platforms slightly wider than shoulder-width apart.
- Ensure the chairs are stable and will not shift during the movement.
- Place your hands on the chairs and position your feet on the floor.
- Keep your hips elevated so your body forms an inverted V shape.
- Look slightly forward to maintain a neutral neck position.
Step 2: Lower Your Body
- Bend your elbows and lower your head between the chairs in a controlled motion.
- Keep your core tight and avoid arching your lower back.
- Lower as deep as possible while maintaining proper form.
Step 3: Press Back Up
- Push through your palms to straighten your arms and return to the starting position.
- Engage your shoulders and triceps to complete the movement.
- Repeat for the desired number of repetitions.
Benefits of Pike Push-Ups Between Chairs
1. Builds Shoulder Strength
By elevating the hands, this variation increases range of motion, making it an excellent alternative to overhead pressing exercises.
2. Strengthens the Upper Chest and Triceps
The movement pattern closely mimics an overhead press, targeting the upper chest, triceps, and shoulders for strength and muscle development.
3. Improves Core Stability
Keeping the hips elevated and maintaining balance activates the core muscles, including the abdominals and obliques.
4. Enhances Range of Motion and Shoulder Mobility
Lowering the head between the chairs creates a deeper stretch, improving flexibility and mobility in the shoulders.
5. Progression Toward Handstand Push-Ups
This exercise closely mimics the mechanics of a handstand push-up, making it an effective progression for athletes working toward inverted strength movements.
6. Develops Body Control and Coordination
Performing this movement between chairs requires balance, coordination, and control, all essential for calisthenics and gymnastics.
Muscles Worked
Other Variations
