Cobra Push-Up
Cobra Push-Ups target your chest, triceps, & core while improving flexibility. Get ready for a unique upper-body & back workout!
The Cobra Push-Up is a compound exercise that mainly works the chest and triceps, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Cobra Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Cobra Push-Up Variations and Alternatives
How to do the Cobra Push-Up
Begin in a standard push-up position: Your hands should be slightly wider than shoulder-width apart, with your body forming a straight line from your heels to your head.
As you lower yourself towards the ground, keep your elbows close to your body and allow your hips to sag, bringing your chest towards the floor.
Before your chest touches the ground, arch your back by extending through your spine, rolling your shoulders back, and looking up towards the ceiling. Your hips should remain close to the ground, mimicking the cobra pose in yoga.
Hold this arched position for a moment, engaging the muscles in your lower back and core.
Press through the palms of your hands, extending your arms, and pushing your body back up to the starting plank position.
Repeat the exercise for the desired number of repetitions, maintaining proper form throughout.
Make sure to keep your movements smooth and controlled, focusing on muscle contraction rather than speed. Avoid letting your lower back sag and always engage your core to protect your spine. It's crucial to perform this exercise within your fitness level and not to strain your back. If you experience any pain, particularly in the lower back, stop the exercise and consult with a fitness professional.
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Cobra Push-Up FAQs
What muscles does the Cobra Push-Up work?
The Cobra Push-Up mainly works the chest and triceps, with help from the lower back and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Cobra Push-Up?
None. The Cobra Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Cobra Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cobra Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Cobra Push-Up variations and alternatives?
Similar exercises include the Bear Push-Up, Body Up, Child Pose Push-Up and Close-Grip Push-Up.
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