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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

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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