How to do the Exercise Ball Pike Push Up
Exercise Ball Pike Push Up is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Exercise Ball Pike Push Up demonstration · © GymiaFit
Exercise Ball Pike Push Up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps, Core
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Exercise Ball Pike Push Up step by step
- 1Start in a push-up position with your hands on the floor and your shins resting on the stability ball.
- 2Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands.
- 3Keep your legs straight and your body in a pike position, forming an inverted V shape.
- 4Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands.
- 5Push through your hands and extend your arms to return to the starting position.
- 6Repeat for the desired number of repetitions.
Exercise Ball Pike Push Up — questions
What muscles does the Exercise Ball Pike Push Up work?
The Exercise Ball Pike Push Up primarily targets the Pectorals. It also recruits the Shoulders, Triceps, Core as secondary movers.
What equipment do I need for the Exercise Ball Pike Push Up?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Exercise Ball Pike Push Up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Exercise Ball Pike Push Up?
Chest Stretch With Exercise Ball, Push-up (on Stability Ball), Assisted Chest Dip (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball Pike Push Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.