Pike Push-Up Between Chairs

StrengthBalancePush

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Body Part: Shoulders

Description

The Pike Push Up Between Chairs is an advanced bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating your hands and feet on chairs, creating a pike position to increase the range of motion and intensity. This exercise requires significant shoulder strength and stability.

How to Perform

Place two sturdy chairs shoulder-width apart for your hands and one chair behind you for your feet.
Position yourself in a pike position with your hands on the chairs and your feet elevated on the third chair.
Ensure your body forms an inverted V shape with hips raised high.
Lower your head towards the ground by bending your elbows, keeping them slightly flared out.
Pause briefly when your head is close to the floor, then push through your palms to return to the starting position.
Maintain a neutral neck position throughout the movement.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Keep your core engaged to maintain balance and stability.
Focus on controlled movements to maximize muscle engagement.
Ensure the chairs are stable and won't slip during the exercise.
If you're new to this exercise, start with lower elevation or perform regular pike push-ups on the floor.
Breathe in as you lower down and exhale as you push back up.
Keep your elbows slightly bent at the top of the movement to maintain tension in the muscles.

Common Mistakes

Feet positioned too far forward or backward, disrupting balance and reducing effectiveness.
Hands placed too wide or too narrow on the chairs, leading to poor shoulder engagement.
Head dropping too low, causing neck strain and loss of alignment.
Hips not elevated high enough, reducing shoulder activation.
Elbows flaring out excessively, increasing shoulder strain.
Insufficient range of motion, limiting muscle engagement.
Rushing through the movement, compromising control and form.
Core not engaged, leading to sagging hips and poor stability.
Failing to keep a straight line from hips to head, affecting posture and effectiveness.