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Pike Pushup on the Exercise Ball

Starting Position

  • To start this exercise ball exercise kneel on the floor in front of the ball and slide forward.
  • Contract your abdominals so that your back remains straight (ie neutral).
  • Slowly walk forward with your hands until your feet are resting on the ball. This is how you started the Ball Plank.
  • Slowly raise your butt toward the ceiling as the ball moves toward your hands and maintain this position. This is called the Pike position.

Action

  • Slowly bend your elbows to lower yourself toward the floor keeping your hips flexed as you lower yourself.
  • Push back up to the start position.

Prime Movers

  • Pectoral muscles, deltoid

Physio Tips

  • Maintaining the pike position requires good shoulder strength and stability.
  • If you have any pain or instability, stop.
  • You need to master the Pushups 2, and Pike prior to attempting this exercise.

Progression

  • Add air to your exercise ball. Making your stability ball firmer decreases the area of contact with the floor making it less stable.
  • Try the Pike Pushup on the exercise ball with one leg raised toward the ceiling and only one foot on your exercise ball.
  • If you're really good you can try this while holding a bosu.

The exercise ball pike pushup forces you to maintain a stable core while undergoing shifts in centre of mass  relative to your base of support. This is a great advanced way to work chest and shoulders while integrating core stability.

1ballsRepeat this ball exercise 5 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 15 times.