The exercise ball pike push up is a challenging upper body and core exercise that combines a pike movement with a push-up, performed with the shins on a stability ball. This exercise targets the pectorals while also engaging the shoulders, triceps, and core for stabilization and strength.
Quick Facts
How to Do Exercise Ball Pike Push Up
Follow these step-by-step instructions to perform Exercise Ball Pike Push Up with proper form and technique.
- 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.
Muscles Worked
Understanding which muscles Exercise Ball Pike Push Up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Exercise Ball Pike Push Up
Incorporating Exercise Ball Pike Push Up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Pectorals Development: Exercise Ball Pike Push Up directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Shoulders, Triceps, and Core, providing additional training stimulus without extra exercises.
- Functional Strength: Strength exercises like Exercise Ball Pike Push Up build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Exercise Ball Pike Push Up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Exercise Ball Pike Push Up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Exercise Ball Pike Push Up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.