Pike Push-ups
An upper-body exercise performed in a pike stance, targeting the shoulders and upper chest while building overhead pressing strength and core stability.
INTERMEDIATE
Face Pull
Face Pull targets muscle groups around your shoulder joints—specifically the posterior deltoids and rotator cuff muscles like the infraspinatus—improving scapular stability and strength.
Instructions
- Stand in front of a medium-height rotating pulley and hold each side of the rope attachment. Step away from the machine until your arms are fully extended in front of you, and your legs should be slightly wider than the shoulders and slightly bent at the knees.
- Squeeze your body and place your elbows behind your back, pulling the rope handles slightly past your ears. Hold and squeeze the shoulder blades together.
Tips
- Do not lean forward during the exercise. Keep your torso straight and your back straight.
- Be sure to get your elbows as far behind your ears as possible to ensure proper contraction of your shoulder blades.
Alternative Exercises
Dumbbell Incline Reverse Flye
The Dumbbell Incline Reverse Flye is an exercise that targets the muscles in your upper back and shoulders.
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