10 Best Exercise Ball Pike Push Up Alternatives for Home Gyms

The Exercise Ball Pike Push Up is done upside down with a stability ball. Ranked closest by our scoring: the Push-up (Bosu Ball), Push-ups With Feet On An Exercise Ball and the Push Up On Bosu Ball.

Exercise Ball Pike Push UpWatch the Exercise Ball Pike Push Up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Exercise Ball Pike Push Up

The steps for the Exercise Ball Pike Push Up itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps, core · Stability-ball · Advanced · Compound

  1. Start in a push-up position with your hands on the floor and your shins resting on the stability ball.
  2. Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands.
  3. Keep your legs straight and your body in a pike position, forming an inverted V shape.
  4. Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands.
  5. Push through your hands and extend your arms to return to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Exercise Ball Pike Push Up Alternatives

10 substitutes, ranked by how closely each one matches the Exercise Ball Pike Push Up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Handstand Push-ups

    1. Handstand Push-ups

    82% match

    Delts · Advanced · Compound

    A looser match: it works the delts rather than the pectorals.

    • Bodyweight
    How to perform it
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not pectorals
    • Equipment: bodyweight only, the same as the Exercise Ball Pike Push Up
    • Body position: inverted, the same as the Exercise Ball Pike Push Up
    • Balance: harder to stay steady on than the Exercise Ball Pike Push Up
  3. HandstandPlay demonstration

    3. Handstand

    76% match

    Triceps · Intermediate · Compound

    A looser match: it works the triceps rather than the pectorals.

    • Bodyweight
    How to perform it
    1. Find an open space with enough room to perform a handstand.
    2. Place your hands on the ground shoulder-width apart, fingers pointing forward.
    3. Kick your legs up towards the wall, using your core and shoulders to maintain balance.
    4. Once in a handstand position, engage your triceps to support your body weight.
    5. Hold the handstand for as long as you can maintain balance.
    6. To come down, slowly lower your legs back to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: triceps, not pectorals
    • Equipment: bodyweight only, the same as the Exercise Ball Pike Push Up
    • Body position: inverted, the same as the Exercise Ball Pike Push Up
  4. Push-up (Bosu Ball)Play demonstration

    4. Push-up (Bosu Ball)

    72% match

    Pectorals · Intermediate · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Exercise Ball Pike Push Up
    • Equipment: bodyweight only, the same as the Exercise Ball Pike Push Up
    • Body position: lying face down, not inverted

Exercise Ball Pike Push Up FAQ

What muscles does Exercise Ball Pike Push Up work?

The Exercise Ball Pike Push Up primarily targets the pectorals, with strong involvement from the anterior deltoids, triceps, serratus anterior, and core stabilizers. Cue: brace your core and retract the scapulae to load the chest and limit excessive shoulder elevation during the movement.

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