Pike Push Up Between Chairs

Muscles worked

Setup

1. Place two sturdy, stable chairs slightly wider than shoulder-width apart on a non-slip surface.
2. Place your hands firmly on the edges of the chairs with your palms facing each other or slightly turned out.
3. Step your feet back and pike your hips high into the air, creating an inverted 'V' shape with your body.
4. Shift your weight forward onto your toes so your shoulders are positioned directly over your wrists.

How to do it

1. Inhale and slowly lower your head forward and down between the chairs, aiming for a point slightly in front of your hands to create a tripod shape.
2. Lower until your shoulders are level with the chair seats, maintaining a controlled 2-3 second eccentric phase.
3. Exhale and drive through your palms to push your body back up and away from the chairs.
4. Finish the movement by pushing your head back through your arms to return to the high-hip starting position.

Form checklist

• Keep your hips high and your legs as straight as possible throughout the set.
• Ensure your elbows tuck inward at a 45-degree angle rather than flaring out to the sides.
• Maintain a neutral neck by looking back toward your feet rather than down at the floor.
• Keep your core braced to prevent your lower back from arching as you push up.

Pro tips

• Focus on 'pushing the chairs away' from you at the top of the rep to maximize serratus anterior and deltoid recruitment.
• Pause for one second at the bottom of the movement to eliminate momentum and increase time under tension in the deepest range.

Make it harder

• Elevate your feet on a third chair or a bench to shift a higher percentage of your body weight onto your shoulders.
• Perform the eccentric phase even slower (4-5 seconds) to build maximum overhead pressing strength.

Frequently asked

What muscles does the pike push up between chairs work?

The pike push up between chairs primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the pike push up between chairs?

The pike push up between chairs requires no equipment — just your body weight.

Is the pike push up between chairs good for beginners?

The pike push up between chairs is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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