Cobra Push up

Strengthen your chest, shoulders, and triceps with the Cobra Push-up. This bodyweight exercise also improves spinal mobility and engages your core

IntermediateChest Hips Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 1 min

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Variations of Cobra Push up

Compound

Kneeling Cobra Push up

Chest · Hips · Body weight

Intermediate

Compound

Pike to Cobra Push-up

Chest · Hips · Body weight

Advanced

Compound

Incline Push up

Chest · Body weight

Intermediate

Compound

Clock Push Up

Chest · Body weight

Advanced

Description

A variation of the traditional push-up exercise that targets the chest, shoulders, and triceps, while also stretching the core and back muscles.

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How to do Cobra Push up

01
Setup
Lie face down on the floor with your legs extended straight back, tops of your feet flat on the ground. Place your hands flat on the floor directly under your shoulders, fingers pointing forward.
02
Setup
Ensure your hips and lower body are pressing gently into the ground, setting the foundation for the movement.
03
Inhale, then exhale as you press through your hands, straightening your arms to lift your chest off the floor. Keep your hips and lower body firmly grounded as your upper body rises.
04
Continue to push up, arching your back and lifting your gaze slightly upwards, feeling a gentle stretch in your abdomen and lower back. Avoid shrugging your shoulders towards your ears.
05
Hold briefly at the top of the movement, focusing on the stretch and muscle engagement. Slowly and with control, lower your chest back down to the starting position, maintaining tension.

Tips

Focus on keeping your hips glued to the floor throughout the entire movement to maximize the spinal extension and abdominal stretch, rather than lifting into a full push-up.
Initiate the upward push by engaging your chest and triceps, actively pushing the floor away, to protect your lower back from excessive strain.
Control the lowering phase of the exercise to build eccentric strength and prevent simply collapsing back to the floor.
Breathe deeply: inhale as you prepare to push up, and exhale as you press your chest away from the floor and arch your back.

Common mistakes

Lifting the hips off the floor reduces the intended spinal extension and abdominal stretch; ensure your hips remain grounded throughout the upward phase of the movement.
Shrugging the shoulders towards the ears strains the neck and upper traps; actively depress your shoulders away from your ears as you push up.
Hyperextending the lower back excessively without core engagement can cause discomfort; gently engage your abdominal muscles to support your spine as you arch.

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Questions

Is Cobra Push up good for beginners?

Cobra Push up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cobra Push up?

You need Body weight to perform Cobra Push up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cobra Push up?

Focus on keeping your hips glued to the floor throughout the entire movement to maximize the spinal extension and abdominal stretch, rather than lifting into a full push-up. Initiate the upward push by engaging your chest and triceps, actively pushing the floor away, to protect your lower back from excessive strain. Control the lowering phase of the exercise to build eccentric strength and prevent simply collapsing back to the floor. Breathe deeply: inhale as you prepare to push up, and exhale as you press your chest away from the floor and arch your back.

What are common mistakes when doing Cobra Push up?

Lifting the hips off the floor reduces the intended spinal extension and abdominal stretch; ensure your hips remain grounded throughout the upward phase of the movement. Shrugging the shoulders towards the ears strains the neck and upper traps; actively depress your shoulders away from your ears as you push up. Hyperextending the lower back excessively without core engagement can cause discomfort; gently engage your abdominal muscles to support your spine as you arch.