Thumbnail for the video of exercise: Exercise Ball Pike Push up

Exercise Ball Pike Push up

Exercise Profile

Body PartChest
EquipmentStability ball
Primary MusclesIliopsoas, Pectoralis Major Sternal Head, Rectus Abdominis
Secondary MusclesDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
AppStore IconGoogle Play Icon

Get the exercise library in your pocket!

Introduction to the Exercise Ball Pike Push up

The Exercise Ball Pike Push Up is a dynamic, full-body workout that targets the shoulders, arms, and core muscles, offering significant strength and stability improvements. It's an ideal exercise for fitness enthusiasts at an intermediate or advanced level who are seeking to intensify their regular push-up routine. Incorporating this exercise into your workout regimen can enhance your balance, coordination, and overall body strength, making it a valuable addition for those aiming for a comprehensive fitness approach.

Performing the: A Step-by-Step Tutorial Exercise Ball Pike Push up

  • Slowly roll the ball towards your upper body by lifting your hips up into the air, keeping your legs straight, until your body forms an inverted V shape.
  • Lower your upper body towards the ground by bending your elbows, performing a push-up.
  • Push your body back up to the inverted V position by extending your elbows.
  • Slowly lower your hips and roll the ball back to the original plank position, completing one repetition of the exercise.

Tips for Performing Exercise Ball Pike Push up

  • **Controlled Movement**: As you push your body upwards, use your core to lift your hips and roll the ball towards your upper body. It's important to avoid fast, jerky movements. Instead, focus on slow, controlled movements to engage the correct muscles and prevent injury.
  • **Engage Your Core**: This exercise is not just about the shoulders and arms, but also about the core. Make sure to engage your core muscles throughout the exercise. A common mistake is to focus only on the push-up motion and forget about the pike portion, which can lead to less effective results.
  • **Breathing

Exercise Ball Pike Push up FAQs

Can beginners do the Exercise Ball Pike Push up?

The Exercise Ball Pike Push Up is a challenging move that requires a significant amount of upper body strength, balance, and core stability. It's generally not recommended for beginners because it can be difficult to perform correctly without prior experience or strength. Beginners should start with simpler exercises like regular push-ups or exercise ball push-ups, then gradually progress to more advanced exercises like the Pike Push Up as their strength and technique improve. As always, it's important to consult with a fitness professional to ensure exercises are being done correctly and safely.

What are common variations of the Exercise Ball Pike Push up?

  • Decline Pike Push-Up: In this variation, your feet are elevated on a bench or step, increasing the resistance and targeting the upper chest and shoulders more intensely.
  • Pike Push-Up with Sliders: This version uses sliders under your feet, increasing the difficulty of the pike movement and engaging your core more effectively.
  • Single-Leg Pike Push-Up: This variation involves lifting one leg off the ground during the push-up, adding a stability challenge and working the glutes and hamstrings of the lifted leg.
  • Pike Push-Up with Resistance Band: By looping a resistance band around your waist and securing it to a fixed point in front of you, this variation increases the resistance during the push-up, making it more challenging for your upper body.

What are good complementing exercises for the Exercise Ball Pike Push up?

  • Decline Push-ups: This exercise complements the Exercise Ball Pike Push up as it targets similar muscle groups, specifically the shoulders and triceps, while also incorporating the chest muscles, enhancing the upper body strength required for the pike push up.
  • Planks: Planks are an excellent supporting exercise because they strengthen the core muscles, which are vital for maintaining balance and stability during the Exercise Ball Pike Push up, thus increasing the effectiveness of the workout.

Related keywords for Exercise Ball Pike Push up

  • Stability Ball Pike Push Up
  • Chest Workout with Exercise Ball
  • Exercise Ball Chest Exercises
  • Pike Push Up with Stability Ball
  • Fitness Ball Pike Push Up
  • Advanced Chest Workout with Stability Ball
  • Stability Ball Exercises for Chest
  • Pike Push Up Exercise Ball Technique
  • Strength Training with Exercise Ball
  • Exercise Ball Pike Push Up Form