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.

AdvancedChest Hips Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Pike to Cobra Push-up

Compound

Cobra Push up

Chest · Hips · Body weight

Intermediate

Compound

Kneeling Cobra Push up

Chest · Hips · Body weight

Intermediate

Compound

Pike Push-up (on Bench)

Chest · Body weight

Intermediate

Compound

Pike Push up

Chest · Deltoid Anterior · Body weight

Intermediate

Description

Pike to Cobra Push-up is a challenging bodyweight exercise that works the shoulders, chest, and core. It starts in a pike position, then you lower into a push-up, and finish in a cobra pose.

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How to do Pike to Cobra Push-up

01
Setup
Begin in a pike position with your hands shoulder-width apart, fingers pointing forward, and hips lifted high, forming an inverted V-shape with your body. Keep your legs straight and heels slightly elevated or on the floor.
02
Bend your elbows and lower your head and chest towards the floor, guiding your body forward as if performing a dive-bomber push-up. Your forehead should aim to pass just in front of your hands.
03
As your chest clears your hands, continue to push your hips down towards the floor, extending your arms to transition into a cobra position. Your chest should be lifted, shoulders pulled back, and gaze forward.
04
From the cobra position, engage your core and push through your hands, lifting your hips back up and reversing the movement to return to the starting pike position. Exhale as you push back up.

Tips

Focus on controlled movement through the entire range; avoid rushing the transition from pike to cobra and back, especially during the spinal extension and flexion.
Maintain active shoulder engagement throughout the push-up phase, preventing your shoulders from shrugging towards your ears and ensuring stability.
Synchronize your breath: inhale as you lower into the push-up and transition to cobra, and exhale forcefully as you push back to the pike position.
Keep your core braced throughout the movement, especially when transitioning between the pike and cobra, to protect your lower back and enhance stability.

Common mistakes

Sagging hips in the cobra position indicates a lack of core engagement; actively press your hips towards the floor and keep your glutes engaged to protect your lower back.
Flaring elbows out wide during the push-up phase puts undue stress on the shoulder joints; keep your elbows tracking backward and slightly in towards your body.
Rushing the transition between phases reduces muscle control and potential benefits; perform each segment smoothly and with intention, focusing on the stretch and contraction.

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Questions

Is Pike to Cobra Push-up good for beginners?

Pike to Cobra Push-up is rated advanced. 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 Pike to Cobra Push-up?

You need Body weight to perform Pike to 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 Pike to Cobra Push-up?

Focus on controlled movement through the entire range; avoid rushing the transition from pike to cobra and back, especially during the spinal extension and flexion. Maintain active shoulder engagement throughout the push-up phase, preventing your shoulders from shrugging towards your ears and ensuring stability. Synchronize your breath: inhale as you lower into the push-up and transition to cobra, and exhale forcefully as you push back to the pike position. Keep your core braced throughout the movement, especially when transitioning between the pike and cobra, to protect your lower back and enhance stability.

What are common mistakes when doing Pike to Cobra Push-up?

Sagging hips in the cobra position indicates a lack of core engagement; actively press your hips towards the floor and keep your glutes engaged to protect your lower back. Flaring elbows out wide during the push-up phase puts undue stress on the shoulder joints; keep your elbows tracking backward and slightly in towards your body. Rushing the transition between phases reduces muscle control and potential benefits; perform each segment smoothly and with intention, focusing on the stretch and contraction.