Chest exercise · stability ball
Exercise Ball Pike Push Up
The exercise ball pike push up is a stability ball exercise that targets the chest (pectorals), with the shoulders, triceps and core assisting.
- Target muscle
- Pectorals
- Also works
- Shoulders, triceps, core
- Equipment
- Stability ball
- Body part
- Chest
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The shoulders, triceps and core work as secondary muscles. See all chest exercises or every stability ball exercise.
