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,
Description
An exercise that targets the shoulders, upper back, and core by using an exercise ball and body's weight.
How to Do Exercise Ball Pike Pushup
- 1Setup
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.
- 2Setup
Engage your core and glutes to stabilize your body on the ball. Your gaze should be slightly forward, maintaining a neutral neck position.
- 3
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.
- 4
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.
- 5
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.
Variations
Cable Press on Exercise Ball
Perform the cable press on an exercise ball to effectively target your chest muscles while simultaneously engaging your core for improved stability and
Pike Push up
Master the Pike Push-up to build strong shoulders, upper chest, and triceps. This bodyweight exercise enhances upper body strength and stability.
Exercise Ball Serratus Wall Slide
Strengthen your serratus anterior and improve shoulder stability with the Exercise Ball Serratus Wall Slide.
Dumbbell Press on Exercise Ball
Perform a dumbbell chest press on an exercise ball to engage your pectoralis major, anterior deltoids, and triceps while challenging core stability.
Related Exercises
Push up (on stability ball)
Challenge your chest, shoulders, and core with stability ball push-ups. This advanced variation increases instability, boosting strength and control.
Push Up Medicine Ball
Elevate your push-up with a medicine ball to challenge stability and engage your chest, shoulders, and triceps more intensely.
Pike Push-up (on Bench)
Master the pike push-up on a bench to build strong shoulders and triceps. This bodyweight exercise effectively targets your deltoids, preparing you for
Decline Push up (on stability ball)
Elevate your feet on a stability ball for a challenging decline push-up. This variation intensifies upper chest and shoulder activation, building strength
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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