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.

Advanced

Compound

Push

1 min per set2 min rest

Chest Hips

Body weight

Variations of Pike to Cobra Push-up

Compound

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

Intermediate

ChestHipsBody weight

Compound

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.

Intermediate

ChestHipsBody weight

Compound

Pike Push-up (on Bench)

Master the pike push-up on a bench to build strong shoulders and triceps. This bodyweight exercise effectively targets your deltoids, preparing you for

Intermediate

ChestBody weight

Compound

Pike Push up

Master the Pike Push-up to build strong shoulders, upper chest, and triceps. This bodyweight exercise enhances upper body strength and stability.

Intermediate

ChestDeltoid AnteriorBody weight

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.

Save Pike to Cobra Push-up to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Pike to Cobra Push-up

1
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.
2
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.
3
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.
4
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.

In the Ellim app, Pike to Cobra Push-up unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train pike to cobra push-up?

Get Ellim — Free

Frequently Asked 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.

Related Exercises

Compound

Push-up Pull

Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.

Advanced

ChestBody weight

Compound

Archer Push-up

Master the archer push-up, an advanced bodyweight exercise to build incredible chest, triceps, and shoulder strength with a challenging unilateral push.

VeryHigh

ChestBody weight