Pike push-up
A push-up variation with hips high that shifts the emphasis onto the shoulders.
Overview
The pike push-up is a bodyweight pressing exercise that shifts emphasis toward the shoulders. From a downward-facing position with hips high and body in an inverted V, you bend your elbows to lower the top of your head toward the floor, then press back up.
The high-hip angle means you press more of your bodyweight in a near-vertical line, which is why it is often used as a step toward overhead pressing strength. It is usually introduced once standard push-ups feel comfortable.
The movement
- 1Start in a push-up position, then walk your feet in and lift your hips into an inverted V.
- 2Bend your elbows to lower the top of your head toward the floor.
- 3Keep your hips high throughout the movement.
- 4Press back up until your arms are straight.
Beginner notes
- The higher you pike the hips, the more the shoulders take on.
- Often used as a stepping stone toward overhead pressing.
- Usually introduced after standard push-ups feel comfortable.
A note on training information
Where it’s used
Sports this relates to:
Calisthenics
Bodyweight strength training — push-ups, pull-ups, dips and progressions you can do almost anywhere.
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
Explore across the knowledge base
Follow the threads that connect Pike push-up to the rest of SocialSportHub.
Movement patterns
- PushPressing a load or the body away from the torso — horizontally or overhead — by extending the shoulders and elbows, developing the chest, shoulders and triceps.
- PivotA rotation of the body about one planted foot, reorienting the trunk and hips around a vertical axis without travelling to a new location.
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
- PullDrawing a load or your own body toward the torso — horizontal rows and vertical pull-ups — building the lats, mid-back and biceps and balancing the push.
Movement comparisons
- Pull vs PushPull vs Push: how these two movements differ, what they share, and how to tell them apart — from mechanics to the sports that use them.
- Push vs StrikePush vs Strike: how these two movements differ, what they share, and how to tell them apart — from mechanics to the sports that use them.
- Push vs ThrowPush vs Throw: how these two movements differ, what they share, and how to tell them apart — from mechanics to the sports that use them.
Techniques
- Inside-of-the-Foot PassThe most reliable short pass in football, played with the inside surface of the foot for accuracy over a short to medium distance.
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
- Topspin ForehandA forehand groundstroke hit with a low-to-high swing that puts forward spin on the ball so it dips and kicks up on landing.
- Badminton ClearAn overhead stroke that sends the shuttlecock high and deep to the opponent's back court, resetting the rally or buying time.
- Push-UpA bodyweight exercise that lowers and raises the body by bending and straightening the arms while holding a rigid plank line.
Facilities
- Badminton courtA rectangular indoor court, divided by a high net, on which badminton is played as singles or doubles.
- VelodromeA steeply banked oval track for track cycling, with sloped bends that let riders hold high speeds through the turns.
- Volleyball courtA rectangular court split by a high net over which two teams rally the ball, played indoors or on sand.
Disciplines
- Clean and JerkThe clean and jerk is one of the two Olympic weightlifting lifts, raising the bar to the shoulders and then driving it overhead in two phases.
- Super-GSuper-G, or super giant slalom, is a speed discipline with gates set farther apart than giant slalom, blending high speed with sweeping turns.
- LongboardLongboard surfing uses a long, high-volume board known for smooth glide, easy wave-catching, and a traditional style that includes walking the board and noseriding.
- DownhillDownhill is alpine skiing's fastest discipline, run on long courses with widely spaced gates where skiers glide at high speed in an aerodynamic tuck.