Kneeling Cobra Push-Up
Strengthen chest & triceps while improving back flexibility. A unique twist on the classic push-up!
The Kneeling Cobra Push-Up is a compound exercise that mainly works the chest, triceps and shoulders, with help from the core. No equipment needed: it uses just your bodyweight.
Kneeling Cobra Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Secondary
Abdominals (rectus abdominis)
Kneeling Cobra Push-Up Variations and Alternatives
How to do the Kneeling Cobra Push-Up
Starting Position: Begin in a kneeling position with your hands placed on the ground slightly wider than shoulder-width apart. Ensure your knees are on the floor to minimize the amount of body weight you need to lift.
1. Descend: Keep your elbows close to your body, bend your elbows to lower yourself towards the ground until your chest almost touches the floor. Maintain a tight core and a straight line from your knees to your head throughout.
Cobra Pose: Instead of pressing back up immediately, transition into a cobra pose by arching your back and straightening your arms. Lift your upper body while keeping your hips low and your knees on the ground. This emphasizes the chest and triceps differently and enhances back flexibility.
Return: Lower your upper body back to the ground then push yourself back up to the starting position.
Repeat: Continue for the desired number of repetitions and sets, always focusing on maintaining proper form.
---
Kneeling Cobra Push-Up FAQs
What muscles does the Kneeling Cobra Push-Up work?
The Kneeling Cobra Push-Up mainly works the chest, triceps and shoulders, with help from the core. The main muscles are the pectoralis major, triceps brachii and anterior deltoid.
What equipment do you need for the Kneeling Cobra Push-Up?
None. The Kneeling Cobra Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling 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 Kneeling Cobra Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Cobra Push-Up variations and alternatives?
Similar exercises include the Bodyweight Kneeling Push-Up Row, Bodyweight Kneeling Tricep Extension, Cobra Push-Up and Cobra Stretch.
Training calculators
Work out the numbers behind your training before your next session.