Pike Push-up (between Chairs)
- Target muscle
- Deltoid Anterior
- Synergist muscles
- Deltoid Lateral, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Triceps Brachii
- Equipment
- Body weight
- Body part
- Shoulders
- Type
- Strength
The pike push-up between chairs is a bodyweight shoulder exercise that places each hand on a chair to allow a deeper range of motion, intensifying the load on the anterior deltoid. The lateral deltoid, clavicular and sternal heads of the pectoralis major, serratus anterior, and triceps brachii assist the movement. It is an effective progression toward handstand push-ups and overhead pressing strength without any equipment.
How to do the Pike Push-up (between Chairs)
- 1Place two sturdy chairs shoulder-width apart (or slightly wider) and stand between them facing forward.
- 2Hinge at the hips and place one hand flat on each chair seat, fingers pointing forward and wrists stacked under your shoulders.
- 3Walk your feet forward and raise your hips until your body forms a sharp inverted-V (pike position), with your head between your arms and your gaze toward your feet.
- 4Brace your core, squeeze your glutes, and ensure your arms are fully extended before starting.
- 5Bend your elbows and lower the crown of your head down between the chairs in a controlled manner, keeping your elbows tracking back and slightly outward — not flaring straight to the sides.
- 6Descend until your head clears the level of the chair seats or your range of motion naturally stops, feeling a strong stretch through your shoulders.
- 7Press firmly through both palms to drive yourself back up to the starting position, fully extending your elbows at the top.
- 8Complete your reps, then carefully step back and lift your hands off the chairs to finish.
Form tips
- Keep your hips high throughout the set — letting them drop flattens the angle and shifts the work from your shoulders to your chest.
- Maintain a tight core and neutral spine; avoid arching your lower back as fatigue sets in.
- Press through the base of your palms rather than your fingertips to keep your wrists stable and reduce joint stress.
- Choose chairs with non-slip feet or place them against a wall to prevent them from sliding during the movement.
- Squeeze your serratus anterior by actively pushing the chairs apart at the top of each rep to protect your shoulder blades.
Common mistakes
- Letting the hips sink toward a flat push-up position, which reduces anterior deltoid activation and turns the movement into a chest exercise.
- Flaring the elbows out to 90°, which places excessive stress on the shoulder joint and increases injury risk.
- Using momentum or dropping rapidly into the bottom position, removing muscular tension and risking shoulder strain.
- Choosing chairs of unequal height or with unstable legs, creating an uneven pressing surface that can lead to imbalance or falls.
- Craning the neck upward instead of keeping it neutral, which compresses the cervical spine under load.
Frequently asked questions
What muscles does the pike push-up between chairs work?
The primary mover is the anterior deltoid. The lateral deltoid, pectoralis major (both clavicular and sternal heads), serratus anterior, and triceps brachii all assist the movement.
Why use chairs instead of doing a regular pike push-up on the floor?
Placing your hands on chairs elevates the surface, allowing your head to descend below hand level. This extended range of motion increases time under tension and stretches the anterior deltoid more deeply than the floor version.
How is the pike push-up different from a regular push-up?
A regular push-up targets the chest in a horizontal pressing pattern. The pike position shifts your torso more vertical, redirecting the load primarily onto the shoulders — especially the anterior deltoid — making it a closer approximation of an overhead press.
How can I make this exercise harder over time?
Progress by elevating your feet on a third chair or bench to increase the vertical angle of your body, bringing it closer to a full handstand push-up. You can also slow the eccentric (lowering) phase or add a pause at the bottom.
Is this exercise safe for beginners?
It is suitable for intermediate beginners who can already perform standard pike push-ups with good form. Start with floor pike push-ups first, and only move to chairs once you can complete 3 sets of 10 reps with full control.
