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Online Exercise System

Exercise: PVC Pipe Over & Back

person doing PVC Pipe Over & Back

Primary Muscles:

  • Pecs
  • Rotator Cuff
  • Deltoids
  • Serratus Anterior

Secondary Muscles:

Body Area:

  • Chest
  • Shoulders

Movement Type:

  • Accessory

Equipment:

Training Category:

  • Body Weight
  • Mobility
  • Warm-Up Drills

Proper Steps: 

Grip the staff wider than shoulder-width with both palms facing down and elbows extended
Create tension by trying to pull the staff apart, snap it in half, and crush it 
Brace your core and tuck your rib-cage downward
Slow and with control, move the staff over head and behind you without losing tension or compensating through OTHER joints
Go to the point of tension, but not pain
If you feel pain or can’t achieve the full range of motion, widen your grip and try again