Exercise Ball Pike Push Up

Intermediate

Pectorals

Stability Ball

What Exercise Ball Pike Push Up really gives you is pressing power across the chest, driven by straightforward equipment demands.

How to do Exercise Ball Pike Push Up

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

Add to an AI Workout Plan All Chest Exercises

Exercise Ball Pike Push Up Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.

Common Exercise Ball Pike Push Up Mistakes

Setting up differently from one set to the next

Fix your position and grip before the first rep and repeat it every set.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Exercise Ball Pike Push Up

Easier progression

Incline Reverse Grip Push-up

Harder progression

Smith Wide Grip Bench Press

Swap Exercise Ball Pike Push Up For

Dumbbell Incline Bench Press

Medicine Ball Chest Push Single Response

Cable Standing Up Straight Crossovers

Exercise Ball Pike Push Up — Frequently Asked Questions

How do you do the Exercise Ball Pike Push Up?

Start in a push-up position with your hands on the floor and your shins resting on the stability ball. Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands. Keep your legs straight and your body in a pike position, forming an inverted V shape. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Exercise Ball Pike Push Up work?

The Exercise Ball Pike Push Up primarily targets the pectorals. It is classified as a chest exercise and is performed with stability Ball.

How many sets and reps of the Exercise Ball Pike Push Up should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Exercise Ball Pike Push Up good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Exercise Ball Pike Push Up?

Try the Dumbbell Incline Bench Press, Medicine Ball Chest Push Single Response or the Cable Standing Up Straight Crossovers. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.