Exercise Ball Pike Push Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Exercise Ball
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Exercise Ball Pike Push-Up is an advanced bodyweight exercise that targets the chest while also engaging the shoulders as a secondary muscle group. This exercise requires an exercise ball to help elevate the body, which challenges stability and core strength. To perform it, you start in a plank position with your feet on the exercise ball, then lift your hips into the air, forming an inverted V shape. As you lower your upper body toward the ground, you bend your elbows in a push-up motion. Afterward, you push back up to the inverted V position, engaging your chest and shoulders throughout the movement. The exercise helps build upper body strength and stability, particularly in the chest and shoulders.
How to Perform
Begin in a plank position with your feet resting on the exercise ball and your body aligned in a straight line.
Gradually raise your hips toward the ceiling, keeping your legs straight. As you lift, your body should form an inverted V shape, with your head pointing downward.
From this position, bend your elbows and lower your upper body toward the floor, performing a controlled push-up movement.
Once your chest approaches the ground, push through your arms to extend your elbows, lifting your body back into the inverted V shape.
Carefully lower your hips and allow the ball to roll back to the starting plank position, completing one rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on Smooth Execution: When pushing your body upwards, use your core strength to elevate your hips while guiding the ball towards your torso. Avoid rushing through the movement or making abrupt motions. Aim for a deliberate, controlled pace to properly activate the target muscles and minimize the risk of injury.
Activate Your Core: While the shoulders and arms play a key role in this exercise, your core should also be fully engaged throughout. Many people make the mistake of only focusing on the push-up movement, neglecting the pike action. Maintaining core tension is essential for maximizing effectiveness and ensuring balance during the entire movement.
Maintain Proper Breathing: Keep your breathing steady and controlled throughout the exercise. Inhale as you lower your body, and exhale as you push up. Proper breathing helps maintain rhythm and supports the activation of the muscles involved, particularly in the core and shoulders.
How Not to Perform
Do not let your lower back sag: Avoid allowing your lower back to dip excessively when lifting your hips. This puts unnecessary strain on your spine and reduces the efficiency of the exercise. Always engage your core to maintain a neutral spine and protect your back.
Avoid bending your legs: Keep your legs straight throughout the movement. Bending your knees reduces the effectiveness of the pike position and places more strain on your hips rather than your shoulders and chest.
Do not lower your chest too quickly: When lowering your upper body, avoid rushing into the push-up motion. Lower yourself slowly and with control to prevent strain on the shoulders and elbows. Fast, uncontrolled movements can lead to injury.
Don't flare your elbows outward excessively: While performing the push-up, make sure your elbows are pointing slightly backward rather than out to the sides. This helps to target the chest and shoulders more effectively and reduces stress on the shoulder joints.
Do not hold your breath: Failing to breathe properly during the exercise can lead to unnecessary tension and reduce your ability to execute the movement effectively. Inhale as you lower, and exhale as you push back up to the inverted V position.
Avoid improper ball placement: Make sure the exercise ball is positioned correctly under your feet. If the ball is too far forward or backward, it can compromise your balance and make it harder to maintain the proper form throughout the exercise.
Do not hyperextend your elbows: As you push your body back up to the inverted V position, be careful not to lock or overextend your elbows. Doing so can put unnecessary pressure on the elbow joints. Keep a slight bend in your elbows at the top of the movement.
Don't neglect core engagement: Avoid relaxing your core during the exercise. Keeping your core tight not only helps maintain balance but also ensures that your shoulders and chest are working efficiently. A relaxed core can shift the focus away from the target muscles and make the movement less effective.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
