What muscles do Exercise Ball Pike Pushups work?

Exercise Ball Pike Pushups primarily target the chest, shoulders, and abs, while also engaging the triceps, upper back, and lower abs. The pike movement emphasizes core strength and shoulder stability, making it an excellent full-body upper exercise.

Do I need an exercise ball for Pike Pushups or can I use something else?

An exercise ball is ideal because it adds instability that engages more core muscles. If you don’t have one, you can use a stability ball substitute like a medicine ball for feet support or an elevated surface such as a bench or step, though the challenge and range of motion will differ.

Are Exercise Ball Pike Pushups suitable for beginners?

They can be challenging for beginners due to the balance and core strength required. New exercisers might start with standard pike pushups on the floor or perform pushups with feet elevated on a stable platform before progressing to an exercise ball.

What are common mistakes when doing Exercise Ball Pike Pushups?

Common mistakes include letting the hips sag during the plank phase, placing hands too far forward, and rushing through the movement. To avoid injuries, maintain a firm core, keep hands directly under shoulders, and move in a controlled manner.

How many sets and reps should I do for Exercise Ball Pike Pushups?

For strength and endurance, aim for 3–4 sets of 8–12 reps, resting 60–90 seconds between sets. Beginners may start with fewer sets or reps, focusing on proper form before increasing volume.

What safety tips should I follow when performing Exercise Ball Pike Pushups?

Ensure the exercise ball is properly inflated and placed on a non-slip surface. Engage your core throughout, move slowly to maintain balance, and avoid locking your elbows to reduce strain on joints.

Are there variations of the Exercise Ball Pike Pushup to make it easier or harder?

Yes, for an easier version, keep your knees bent on the ball during the pike phase. To make it harder, perform the pushup with feet closer to the ball or add a pause at the top of the pike to increase core engagement.

Exercise Ball Pike Pushup

Target Muscles

Primary:

Secondary:

Equipment Required

Exercise Ball

Exercise Type

Reps Only

How To Do

Start in a plank position with your feet on an exercise ball and hands on the floor, keeping your body straight. Lower your chest toward the ground by bending your elbows, then push back up; next, lift your hips toward the ceiling into a pike by rolling the ball forward, forming an inverted 'V'. Maintain a strong core and neutral spine throughout the movement.

Step-by-Step Instructions

Begin in a plank position with your feet resting on an exercise ball and your hands placed firmly on the ground, shoulder-width apart. Your body should form a straight line from your head to your heels.
Engage your core and maintain a neutral spine as you lower your chest toward the ground by bending your elbows. Keep your elbows close to your body as you descend.
Push back up to the starting plank position by straightening your arms.
From the plank position, engage your core and use your abdominal muscles to lift your hips toward the ceiling, rolling the exercise ball closer to your hands. Your body should form an inverted 'V' shape at the top of the movement.
Slowly lower your hips back down to the plank position, rolling the ball back to its starting position.
Repeat the sequence for the desired number of repetitions.

Explore more chest exercises or exercise ball exercises in our exercise library.

Alternative Exercises

Push-Up on Medicine Ball

Chest

Exercise Ball

One-Arm Push-Up on Stability Ball

Chest

Exercise Ball • Bodyweight

Rotate Push-Up

Chest

Shoulders

Bodyweight

Handstand Push-Up

Shoulders

Bodyweight

Frequently Asked Questions

What muscles do Exercise Ball Pike Pushups work?: Exercise Ball Pike Pushups primarily target the chest, shoulders, and abs, while also engaging the triceps, upper back, and lower abs. The pike movement emphasizes core strength and shoulder stability, making it an excellent full-body upper exercise.
Do I need an exercise ball for Pike Pushups or can I use something else?: An exercise ball is ideal because it adds instability that engages more core muscles. If you don’t have one, you can use a stability ball substitute like a medicine ball for feet support or an elevated surface such as a bench or step, though the challenge and range of motion will differ.
Are Exercise Ball Pike Pushups suitable for beginners?: They can be challenging for beginners due to the balance and core strength required. New exercisers might start with standard pike pushups on the floor or perform pushups with feet elevated on a stable platform before progressing to an exercise ball.
What are common mistakes when doing Exercise Ball Pike Pushups?: Common mistakes include letting the hips sag during the plank phase, placing hands too far forward, and rushing through the movement. To avoid injuries, maintain a firm core, keep hands directly under shoulders, and move in a controlled manner.
How many sets and reps should I do for Exercise Ball Pike Pushups?: For strength and endurance, aim for 3–4 sets of 8–12 reps, resting 60–90 seconds between sets. Beginners may start with fewer sets or reps, focusing on proper form before increasing volume.
What safety tips should I follow when performing Exercise Ball Pike Pushups?: Ensure the exercise ball is properly inflated and placed on a non-slip surface. Engage your core throughout, move slowly to maintain balance, and avoid locking your elbows to reduce strain on joints.
Are there variations of the Exercise Ball Pike Pushup to make it easier or harder?: Yes, for an easier version, keep your knees bent on the ball during the pike phase. To make it harder, perform the pushup with feet closer to the ball or add a pause at the top of the pike to increase core engagement.