Kneeling Cobra Push up
Build upper body strength with the Kneeling Cobra Push-up. Target your chest, shoulders, and triceps, engage your core, and improve hip flexibility.
Description
This is an upper body strength exercise that targets your chest, shoulders, and triceps. It also engages your core and improves flexibility.
How to Do Kneeling Cobra Push up
- 1Setup
Begin kneeling on the floor with your hands slightly wider than shoulder-width apart, fingers pointing forward and directly under your shoulders.
- 2Setup
Shift your hips forward until your body forms a straight line from your knees to your head, engaging your core and glutes.
- 3
Inhale as you bend your elbows, lowering your chest towards the floor while keeping your elbows tucked close to your body.
- 4
Once your chest is just above the ground, exhale and press through your palms, extending your elbows to push your body back up.
- 5
As you push up, actively extend your hips and gently arch your lower back, lifting your chest and head towards the ceiling in a cobra-like stretch.
- 6
Control the movement as you return your hips to the straight plank position, ready for the next repetition.
Tips
- Maintain a strong core throughout the entire movement to protect your lower back, especially during the hip extension phase.
- Keep your elbows relatively close to your body, aiming for a 45-degree angle from your torso, to effectively engage your triceps and chest.
- Focus on the mind-muscle connection, actively squeezing your chest and triceps as you push up and feeling the stretch in your hips during the cobra pose.
- Control both the lowering (eccentric) and pushing (concentric) phases of the movement to maximize muscle engagement and prevent momentum from taking over.
Common Mistakes
- ×Allowing your hips to sag towards the floor during the push-up portion strains your lower back; maintain a rigid plank from knees to head by bracing your core and glutes.
- ×Flaring your elbows out to the sides excessively can put undue stress on your shoulder joints; keep them tucked closer to your body to better target the chest and triceps.
- ×Rushing the cobra extension can be ineffective or cause discomfort; perform the hip extension and chest lift smoothly and intentionally, feeling a controlled stretch.
Variations
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
Kneeling Rotational Push Up
Enhance chest, shoulders, and core strength with the Kneeling Rotational Push Up. This dynamic exercise improves stability and upper body power.
Pike to Cobra Push-up
Master the Pike to Cobra Push-up, a dynamic bodyweight exercise that strengthens your chest, shoulders, and core while improving spinal mobility.
Kneeling Wide Hand Push Up
Master the kneeling wide hand push-up to build chest and shoulder strength. This modified push-up variation is excellent for progressive overload,
Related Exercises
Rotational Push Up
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Lay Down Push-up
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Push Up Inside Leg Kick
Master the Push Up Inside Leg Kick to build full-body strength, stability, and hip mobility. This dynamic exercise targets your chest, core, and hips.
Single Arm Push up (on knees)
Build powerful unilateral chest, tricep, and shoulder strength with the Single Arm Push-Up (on knees).
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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