Stability Ball Pike Pushups
Pike push-up with feet on a stability ball — combined vertical pressing and trunk stability work.
Level: Intermediate
Primary: Shoulder
Secondary: Chest Triceps
Movement: Compound
Tags: Balance / Stability Push
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Stability Ball
Sports: Football Gymnastics MMA Wrestling
Target muscles
The deltoids drive the vertical press. The triceps lock out. The trunk and hip flexors hold the pike position. The chest contributes through the bottom.
How to perform
Setup
Place feet on the stability ball. Walk hands out into a pike position with hips raised high.
Execution
Bend the elbows to lower the top of the head toward the floor. Push back up. Keep the core engaged and hips elevated.
Common mistakes
- Hips dropping out of the pike.
- Letting the ball roll.
- Cutting the range.
- Going too soon if standard push-ups aren't strong.
- Soft trunk.
Progressions and regressions
Regress to floor pike pushups. To progress, work for reps, handstand pushups.
Programming notes
Vertical pressing. 3 sets of 6-10 reps, twice a week.
