Chest Exercise · Stability Ball

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Exercise Ball Pike Push Up

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.

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Also known as: Exercise Ball Pike Pushup

Category

Chest

Equipment

Stability Ball

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Exercise Ball Pike Push Up

1. Begin in a push-up position with your hands on the floor and your shins resting on top of the stability ball.
2. Brace your core and raise your hips toward the ceiling, rolling the ball in toward your hands.
3. Keep your legs straight, forming an inverted-V pike position with your body.
4. Bend your elbows to lower your upper body toward the floor, keeping your head aligned with your hands.
5. Push back through your hands, straightening your arms to return to the starting position.
6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Exercise Ball Pike Push Up mainly targets your Pectorals, with your Shoulders helping support the movement, along with your Triceps, Core.

More Chest Exercises

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

More Pectorals Exercises

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

FAQ

What muscles does the Exercise Ball Pike Push Up work?

The Exercise Ball Pike Push Up mainly works your pectorals. It also helps strengthen your shoulders and triceps, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Exercise Ball Pike Push Up?

You do the Exercise Ball Pike Push Up with a stability ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Exercise Ball Pike Push Up?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Exercise Ball Pike Push Up?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.