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Exercise 1296 · REF sVvXT5J

Exercise Ball Pike Push Up exercise animation

Exercise Ball Pike Push Up

Category
Chest
Target
Pectorals

Feet on a stability ball turn a regular push-up into a pike position that shifts load toward the shoulders, closer to how a handstand push-up loads the delts than a flat push-up loads the chest. The ball adds instability on top of that shift, so the core has to work overtime just to keep the hips from sagging or the feet from rolling.

How to Do the Exercise Ball Pike Push Up

  1. Start in a push-up position with your hands on the floor and your shins resting on the stability ball.
  2. Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands.
  3. Keep your legs straight and your body in a pike position, forming an inverted V shape.
  4. Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands.
  5. Push through your hands and extend your arms to return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Exercise Ball Pike Push Up primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps, Core.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have stability ball? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Exercise Ball Pike Push Up work?
The Exercise Ball Pike Push Up primarily targets the pectorals, with the shoulders and triceps, core assisting.
What equipment do I need for the Exercise Ball Pike Push Up?
The Exercise Ball Pike Push Up is done with a stability ball.
What's a good alternative to the Exercise Ball Pike Push Up?
If you don't have access to a stability ball, the Archer Push Up targets the same pectorals using body weight instead.