Pike Push-up (between Chairs)

The Pike Push-up (between chairs) is a dynamic and challenging exercise that targets the shoulders, chest, triceps, and core muscles. Similar to a traditional push-up, this variation is performed with your feet elevated on two sturdy chairs, which adds an extra level of intensity and difficulty to the exercise. To execute a Pike Push-up between chairs, start by placing two chairs shoulder-width apart and ensuring they are stable. Position yourself in a push-up position with your hands on the floor, slightly wider than shoulder-width apart. Walk your feet onto the chairs, raising your hips and forming an inverted V-shape with your body. This is the starting position. Next, bend your elbows and slowly lower your upper body towards the floor, while keeping your legs straight and core engaged. As you descend, your head should move toward the floor, aiming to touch it lightly between the chairs. Pause for a brief moment at the bottom and then push through your palms to return to the starting position, fully extending your arms. The Pike Push-up between chairs is an advanced variation that requires both strength and stability. It effectively engages the deltoids, pectoral muscles, triceps, and engages the core to maintain balance and control throughout the movement. Regular practice of this exercise helps improve upper body strength, shoulder stability, and overall muscular endurance. Remember to warm up adequately before attempting this exercise and start with modifications if needed. Focus on maintaining proper form throughout the movement and avoid straining your neck or lower back. As with any exercise, it is important to listen to your body, progress at your own pace, and modify or seek assistance if necessary. Incorporating this challenging exercise into your routine can help you take your upper body strength and stability to the next level.

Instructions

• Place two stable chairs shoulder-width apart with the backs facing each other.
• Position yourself facing the chairs, standing about a foot away from them.
• Place your hands on the backrests of the chairs, fingers facing forward.
• Walk your feet back behind you, extending your body fully so that you are in a plank position with your arms straight.
• Engage your core and maintain a straight line from your head to your heels.
• Slowly lower your body by bending your elbows, keeping them close to your sides.
• Continue to lower your body until your head is positioned between the chairs, and your upper arms are parallel to the floor.
• Pause for a moment in this bottom position, then push yourself back up to the starting position by straightening your arms.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on engaging your core muscles throughout the exercise to maintain stability.
• Ensure that your elbows are positioned directly under your shoulders for proper alignment.
• Keep your neck in a neutral position by looking slightly forward and not tucking your chin.
• Gradually increase the depth of your push-up over time to challenge your upper body strength.
• To make the exercise more difficult, place your feet on an elevated surface or use a weighted vest.
• Maintain a slow and controlled tempo throughout the movement, avoiding any jerking or swinging.
• If you experience discomfort in your wrists, try using push-up handles or dumbbells for a neutral wrist position.
• Remember to breathe steadily throughout the exercise, inhaling on the way down and exhaling as you push back up.
• Start with a modified version of the pike push-up by bending your knees or placing your hands on an elevated surface.
• Consult with a fitness professional to ensure proper form and technique for this exercise.