Exercise guide
Exercise Ball Pike Pushup
- Advanced
- Compound
- Rep-based
- Shoulders
This advanced compound movement combines a core-intensive pike with a vertical-leaning pushup, targeting the shoulders and upper chest while demanding extreme stability from the core.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your shins or the tops of your feet resting on the center of the stability ball.
- Place your hands on the floor slightly wider than shoulder-width apart with fingers spread for stability.
- Engage your core and glutes to create a straight line from your head to your ankles.
How to do it
- Inhale and hinge at the hips, pulling the ball toward your chest while keeping your legs straight until your torso is as vertical as possible.
- While holding the pike position, exhale and bend your elbows to lower the crown of your head toward the floor.
- Press through your palms to return to the pike position, then slowly roll the ball back out to the starting plank.
- Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).
Form checklist
- Keep your legs completely straight throughout the pike and pushup phases.
- Ensure your elbows tuck back at a 45-degree angle rather than flaring out to the sides.
- Keep your neck neutral by looking slightly behind you or at the ball during the pike.
- Avoid letting your lower back sag when returning to the plank position.
Pro tips
- Drive your hips as high as possible toward the ceiling to maximize the load on your anterior deltoids.
- Focus on 'gripping' the floor with your fingertips to improve balance and take pressure off your wrists.
Make it harder
- Perform the movement with only one foot on the ball to significantly increase the demand on your obliques and stabilizers.
- Add a 3-second isometric hold at the bottom of the pushup phase.
Frequently asked
- What muscles does the exercise ball pike pushup work?
- The exercise ball pike pushup primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the exercise ball pike pushup?
- The exercise ball pike pushup uses stability ball.
- Is the exercise ball pike pushup good for beginners?
- The exercise ball pike pushup is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.