Stability Ball Pike Push-Up

The Stability Ball Pike Push-Up challenges shoulder strength and core control by combining a push-up with a controlled pike movement.

Strength exercises

Core exercises

HIIT exercises

Crossfit exercises

Bodybuilding exercises

Shoulders

Arms

Stability ball

Fatigue level

Low 3/3 High

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Stability Ball Pike Push-Up

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Stability Ball Pike Push-Up

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The Stability Ball Pike Push-Up blends a pike position with a push-up pattern, placing high demands on shoulder strength, core control, and overall coordination. With your feet supported on a stability ball, you lift your hips upward while pressing through your arms, shifting more load onto the shoulders.

The unstable surface forces your core to work continuously to prevent excessive arching or collapsing, making this exercise highly effective for developing anti-extension strength and shoulder stability. As your hips rise higher, the movement increasingly mimics an overhead pressing pattern.

This exercise is commonly used in advanced core training, calisthenics programs, and handstand push-up progressions. When performed with controlled tempo and proper alignment, the Stability Ball Pike Push-Up builds strong shoulders, a resilient core, and improved body awareness.

How to Perform the Stability Ball Pike Push-Up

Position yourself in a pushup position with your hands slightly wider than shoulder-width apart on the floor and your shins resting on top of a stability ball.
Establish a strong plank position by engaging your core and aligning your body in a straight line from your head to your heels.
Inhale and begin the movement by drawing your hips up toward the ceiling while keeping your legs straight, rolling the ball forward toward your chest.
Continue lifting your hips until your body forms an inverted V shape, with your shoulders positioned directly over your hands.
Pause briefly at the pike position while maintaining control of the ball with your feet.
From the pike position, bend your elbows to lower your head toward the floor between your hands while exhaling.
Push through your palms to straighten your arms and return to the pike position while inhaling.
Complete the exercise by slowly lowering your hips and rolling the ball back to the starting plank position with controlled movement.

Important information

Keep your core engaged throughout the entire movement to maintain stability and protect your lower back.
If you're struggling with balance, try placing the stability ball against a wall to limit its movement until you develop more control.
Avoid letting your shoulders rise toward your ears during the pike portion; actively press them down away from your ears.
Progress gradually by starting with pike holds before attempting the push-up component if you're new to this challenging exercise.

FAQ - Stability Ball Pike Push-Up

What muscles does the Stability Ball Pike Push-Up target?

This advanced exercise primarily targets the anterior deltoids (front shoulders) and triceps, while demanding exceptional core engagement throughout the movement. Your chest, serratus anterior, and even your trapezius muscles work as secondary movers to stabilize your body position.

How can I modify this exercise if I'm not ready for the full version?

Begin with standard stability ball push-ups to develop ball control, then progress to a partial pike position with less elevation. Another effective regression is performing pike push-ups on the floor first, then introducing the stability element once you've built adequate shoulder strength and core stability.

What are the most common form mistakes with this exercise?

The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.

How often should I incorporate Stability Ball Pike Push-Ups into my routine?

For optimal results, perform this exercise 1-2 times weekly with 48-72 hours between sessions to allow for shoulder recovery. Start with 2-3 sets of 6-10 repetitions, focusing on quality movement rather than quantity, especially when first mastering this challenging exercise.

Can this exercise help with my handstand push-up progression?

Yes, the Stability Ball Pike Push-Up serves as an excellent bridge between standard push-ups and handstand push-ups. It develops the specific shoulder strength, core stability, and proprioception needed for inverted pressing movements while gradually acclimating your body to working in a more vertical position.