Pilates
Pilates Chair Press-Up Facing Away
The Pilates Chair Press-Up Facing Away is a spring-assisted press between the chair’s handles. It trains your shoulders and arms while challenging trunk control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Stand between the handles with your back toward the chair seat.
- Grip both handles with your palms facing inward.
- Step onto the pedal one foot at a time.
- Lift into straight-arm support, keeping both feet in contact with the pedal.
- Lower your body by bending your elbows backward through a small, controlled range.
- Press through the handles to straighten your elbows as the pedal rises beneath your feet.
Form cues
- Keep your neck long.
- Keep your ribs over your pelvis.
- Breathe throughout the movement.
Common mistakes
- Shoulders rolling forwardShorten the lowering range so your upper arms do not travel far behind your torso.
- Bouncing out of the bottomReverse direction smoothly rather than using the springs to launch your body upward.
- Shifting onto one armKeep your torso centered between the handles with even pressure through both hands.
Safety
Losing your grip or pedal contact can cause a fall from the chair. Excessive depth or fatigue can strain your shoulders and wrists while they support your body weight.
- Have a qualified Pilates instructor select the spring assistance and handle height, and assist with mounting and dismounting.
- Check that the chair is stable, the handles and springs are secured, and split pedals are connected for this version.
- End the set before your grip or arm support begins to fail.
- Keep hold of both handles while returning the pedal under control before stepping onto the floor.
If you have shoulder or wrist pain, instability, or difficulty supporting your weight through your arms, get guidance before attempting this version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps
- Rest
- 1 min 30 sec