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ball pike pushup

Step by step instructions, muscle activation and variants for the ball pike pushup.

MediumAbsCore

About this exercise

A bodyweight push-up variation in which the feet are elevated on an exercise ball and the hips are raised into a pike position, shifting more load onto the shoulders and upper chest. The unstable surface of the ball adds a core stability challenge throughout the movement.

How to Perform

  • Begin in a push-up position with your shins or feet resting on top of an exercise ball and your hands shoulder-width apart on the floor
  • Walk your hands back slightly and lift your hips toward the ceiling, forming an inverted V shape with your body
  • Keep your core tight and legs as straight as possible in the pike position
  • Bend your elbows and lower the top of your head toward the floor between your hands
  • Push through your palms to straighten your arms and return to the pike position
  • Maintain control of the ball throughout by keeping your legs steady

Muscle Activation

Primary
AbsCoreMiddle chest
Secondary
TricepsFront shouldersUpper chest

Common Mistakes

Common mistakes content is coming soon.

About the ball pike pushup

The ball pike pushup is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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