How to Do Push Pull Chair Over Head Pull

Push Pull Chair Over Head Pull is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Push Pull Chair Over Head Pull

  1. 01Sit tall on a chair with your feet flat on the floor and core engaged.
  2. 02Raise your arms directly overhead with palms facing forward and thumbs pointing up.
  3. 03Pull your elbows down toward your ribcage while imagining you are pulling against heavy resistance.
  4. 04Depress your scapula at the bottom of the movement to fully engage the latissimus dorsi.
  5. 05Extend your arms back to the starting position with control while maintaining an upright posture.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Push Pull Chair Over Head Pull

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Squeeze your shoulder blades together and down as you pull to maximise lat recruitment without adding heavy load.

Same coaching engine used inside the A90 app

05 / FAQ

Push Pull Chair Over Head Pull questions

What muscles does Push Pull Chair Over Head Pull work?

Push Pull Chair Over Head Pull is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Push Pull Chair Over Head Pull correctly?

Sit tall on a chair with your feet flat on the floor and core engaged. Raise your arms directly overhead with palms facing forward and thumbs pointing up. Pull your elbows down toward your ribcage while imagining you are pulling against heavy resistance. Depress your scapula at the bottom of the movement to fully engage the latissimus dorsi. Extend your arms back to the starting position with control while maintaining an upright posture.

What is the A90 coach tip for Push Pull Chair Over Head Pull?

Squeeze your shoulder blades together and down as you pull to maximise lat recruitment without adding heavy load.

Is Push Pull Chair Over Head Pull suitable for beginners?

Push Pull Chair Over Head Pull is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Push Pull Chair Over Head Pull?

No. Push Pull Chair Over Head Pull is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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