Exercise Ball Pike Pushup
Elevate your shoulders and core strength with the Exercise Ball Pike Pushup. This advanced bodyweight exercise targets deltoids, triceps, and abs,
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Exercise Ball Pike Pushup
Cable Press on Exercise Ball
Chest · Pectoralis Major Sternal Head · Cable
Pike Push up
Chest · Deltoid Anterior · Body weight
Exercise Ball Serratus Wall Slide
Chest · Pectoralis Major Clavicular Head · Body weight
Dumbbell Press on Exercise Ball
Chest · Pectoralis Major Sternal Head · Dumbbell
Description
An exercise that targets the shoulders, upper back, and core by using an exercise ball and body's weight.
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How to do Exercise Ball Pike Pushup
- 01Setup
Start in a plank position with your shins or feet placed on top of a stability ball, hands shoulder-width apart on the floor directly under your shoulders. Ensure your body forms a straight line from head to heels.
- 02Setup
Engage your core and glutes to stabilize your body on the ball. Your gaze should be slightly forward, maintaining a neutral neck position.
- 03
Keeping your legs straight, hinge at your hips and pull the stability ball towards your chest by lifting your hips high into an inverted V-shape. Your head should be pointing towards the floor, forming a pike position.
- 04
From the pike position, slowly lower your head towards the floor by bending your elbows, mimicking a push-up motion. Descend until your head is just above the floor, feeling the stretch in your shoulders.
- 05
Push through your hands to extend your elbows and return to the pike position, driving your hips back up. Control the movement as you slowly extend your legs back to the starting plank position, rolling the ball away.
Tips
- Focus on controlled movement throughout the entire range of motion, especially during the eccentric (lowering) phase, to maximize muscle engagement and prevent injury.
- To increase the difficulty, place your feet closer to the center of the ball, or perform the push-up portion with a slight pause at the bottom.
- Maintain a strong core connection throughout the exercise to prevent your lower back from arching or sagging, which protects your spine.
- Breathe in as you lower your head towards the floor, and exhale forcefully as you push back up to the pike position and then extend back to the plank.
Common mistakes
- Sagging hips during the plank or pike position compromises core stability; actively engage your glutes and abs to keep your body in a straight line or a stable pike.
- Rushing the movement reduces muscle time under tension and control; perform each phase slowly and deliberately, focusing on the mind-muscle connection.
- Allowing your elbows to flare out excessively during the push-up portion can strain your shoulders; keep your elbows tucked closer to your body at about a 45-degree angle.
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Get Ellim — FreeQuestions
Is Exercise Ball Pike Pushup good for beginners?
Exercise Ball Pike Pushup is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Exercise Ball Pike Pushup?
You need Stability ball to perform Exercise Ball Pike Pushup. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Exercise Ball Pike Pushup?
Focus on controlled movement throughout the entire range of motion, especially during the eccentric (lowering) phase, to maximize muscle engagement and prevent injury. To increase the difficulty, place your feet closer to the center of the ball, or perform the push-up portion with a slight pause at the bottom. Maintain a strong core connection throughout the exercise to prevent your lower back from arching or sagging, which protects your spine. Breathe in as you lower your head towards the floor, and exhale forcefully as you push back up to the pike position and then extend back to the plank.
What are common mistakes when doing Exercise Ball Pike Pushup?
Sagging hips during the plank or pike position compromises core stability; actively engage your glutes and abs to keep your body in a straight line or a stable pike. Rushing the movement reduces muscle time under tension and control; perform each phase slowly and deliberately, focusing on the mind-muscle connection. Allowing your elbows to flare out excessively during the push-up portion can strain your shoulders; keep your elbows tucked closer to your body at about a 45-degree angle.
Related exercises
Push up (on stability ball)
Chest · Stability ball
Push Up Medicine Ball
Chest · Medicine Ball
Pike Push-up (on Bench)
Chest · Body weight
Decline Push up (on stability ball)
Chest · Stability ball
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store