Climber a padded stool Supported

Instructions

1
Start in a plank position with hands placed slightly wider than shoulder-width on a plyometric box or elevated platform. Keep your body in a straight line from head to heels with core engaged.
2
Position hands on the box surface with arms extended, feet together on the ground behind you. Maintain neutral spine alignment and engage your core before beginning the movement.
3
Lower your body toward the box by bending your elbows, allowing them to track at approximately 45 degrees from your body. Descend in a controlled manner until your chest nearly touches or lightly contacts the box surface.
4
Push forcefully through your hands to extend your elbows and drive your body back up to the starting position. Maintain a rigid plank position throughout the concentric phase, finishing with arms fully extended.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps Brachii, Pectoralis Minor, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Climber a padded stool Supported allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Pro Tips

To maximize the Climber a padded stool Supported , actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps Brachii, Pectoralis Minor, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Climber a padded stool Supported
  • Cable Climber a padded stool Supported
  • Banded Climber a padded stool Supported

Beginner Tips

If you are new to the Climber a padded stool Supported , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions