Exercise Ball Pike Push up

Exercise Ball Pike Push up

The Exercise Ball Pike Push-up is a fantastic full-body exercise that targets your core, shoulders, chest, and triceps. This variation of the traditional push-up adds an element of instability, thanks to the exercise ball, which engages additional muscle groups and challenges your balance and coordination. To perform the Exercise Ball Pike Push-up, you'll start in a push-up position with your hands on the floor and your feet resting on the exercise ball. From there, you'll engage your core and slowly lift your hips, rolling the ball towards your chest as you form an inverted V shape with your body. This movement primarily activates your shoulders and core muscles, resembling the pike position in yoga. The engagement of your core muscles in this exercise is crucial for maintaining stability as you lower your body back down to the starting position. Throughout the movement, it's important to keep your elbows slightly bent and pointed outward, activating your triceps, chest, and shoulders. Incorporating the Exercise Ball Pike Push-up into your workout routine can lead to increased upper body and core strength, improved shoulder stability, and enhanced overall body control. Remember to start with proper alignment and gradually progress in difficulty by performing more reps or increasing the difficulty level, such as moving your feet closer together on the exercise ball. Be mindful of your form and listen to your body to avoid any strain or discomfort. Remember to always warm up before attempting any exercise and consult with a fitness professional to ensure it suits your specific fitness goals and abilities. Enjoy the challenge and the benefits of this dynamic exercise!


  • Assume a push-up position with your hands on the ground and your shins on top of an exercise ball.
  • Keep your hands shoulder-width apart and your fingers pointing forward.
  • Engage your core and maintain a straight line from your head to your heels.
  • Exhale and slowly bend your elbows to lower your upper body toward the ground, while simultaneously rolling the exercise ball towards your head with your shins.
  • Lower yourself until your elbows are at a 90-degree angle and your head is close to or lightly touching the ground.
  • Pause briefly, then inhale and push yourself back up to the starting position by straightening your arms and rolling the exercise ball back to the starting position.
  • Repeat for the recommended number of repetitions.
  • Ensure proper form and stability throughout the exercise.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maintain stability and control.
  • Focus on your shoulder and chest muscles to maximize the effectiveness of the push up.
  • Keep your back straight and avoid sagging or arching during the movement.
  • Use a slow and controlled motion while lowering your body towards the exercise ball to engage more muscle fibers.
  • Breathe out as you push your body away from the ball and maintain a steady breathing pattern.
  • For beginners, start with an elevated surface like a bench or step to decrease the intensity until you build enough strength to perform the exercise on the exercise ball.
  • Vary the hand placement to target different areas of the chest, shoulders, and triceps.
  • Maintain proper form, even if it means performing fewer repetitions or taking breaks to rest.
  • To progress the exercise, you can increase the stability challenge by propping your feet up on a bench or adding a resistance band around your back.
  • Don't shy away from modifications or regressions if the exercise ball pike push up is too challenging at first. You can begin with wall push ups or decline push ups to build the necessary strength before attempting the exercise ball version.


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