Exercise Ball Pike Push Up

pectoralscheststability ball

Matutunan kung paano gawin ang Exercise Ball Pike Push Up nang may tamang form at technique. Ang stability ball exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Shoulders, Triceps, Core.

Exercise Ball Pike Push Up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Exercise Ball Pike Push Up

Sundin ang mga hakbang na ito para maisagawa ang Exercise Ball Pike Push Up nang may tamang form:

  1. 1Magsimula sa push-up posisyon, mga kamay sa sahig at mga shin nakapatong sa stability ball.
  2. 2I-engage ang core at iangat ang mga balakang pataas patungo sa kisame, inilalagos ang ball patungo sa mga kamay.
  3. 3Panatilihing tuwid ang mga binti at nasa pike posisyon ang katawan, bumubuo ng hugis na nakabaligtad na V.
  4. 4Tekukin ang mga siko at ibaba ang itaas na katawan patungo sa sahig, pinapanatiling nakahanay ang ulo sa mga kamay.
  5. 5Itulak sa pamamagitan ng mga kamay at ituwid ang mga braso upang bumalik sa simula.
  6. 6Ulitin ang nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Exercise Ball Pike Push Up

Primary

pectorals

Secondary

shoulderstricepscore

Exercise Details

Equipment
stability ball
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Exercise Ball Pike Push Up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Exercise Ball Pike Push Up?

Ang Exercise Ball Pike Push Up ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Shoulders, Triceps, Core. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Exercise Ball Pike Push Up?

Ang Exercise Ball Pike Push Up ay nangangailangan ng stability ball. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Exercise Ball Pike Push Up nang may tamang form?

Simulan sa pamamagitan ng Magsimula sa push-up posisyon, mga kamay sa sahig at mga shin nakapatong sa stability ball. I-engage ang core at iangat ang mga balakang pataas patungo sa kisame, inilalagos ang ball patungo sa mga kamay. Panatilihing tuwid ang mga binti at nasa pike posisyon ang katawan, bumubuo ng hugis na nakabaligtad na V. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Exercise Ball Pike Push Up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Exercise Ball Pike Push Up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Exercise Ball Pike Push Up best for?

The Exercise Ball Pike Push Up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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