Pike to Cobra Push-Up
A push-up variation that boosts strength & flexibility! Pike to Cobra targets your core, shoulders, back and hamstrings. Try it if you dare!
The Pike to Cobra Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core and glutes & hips. No equipment needed: it uses just your bodyweight.
Pike to Cobra Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Pike to Cobra Push-Up Variations and Alternatives
How to do the Pike to Cobra Push-Up
Start in a pike position with your hips high, arms and legs straight, and heels pushing towards the floor. Ensure your hands are placed shoulder-width apart, and your head is in line with your arms. This is the starting position, which targets your deltoids and stretches your hamstrings.
Slowly lower your upper body towards the floor by bending your elbows while keeping your hips elevated. Keep your core tight.
Transition to the cobra position by continuing to lower your body, now moving your hips towards the floor while extending your arms. Your chest and head should lift towards the ceiling and your pelvis and thighs press against the floor, providing a stretch through your abdominals and hip flexors.
Return to the starting position by using your arms to push your upper body back up, lifting your hips, and entering the pike position.
Repeat the exercise for the desired number of repetitions, maintaining a controlled and steady motion throughout the movement.
This exercise combines elements of strength and flexibility, targeting multiple muscle groups and improving mobility in the lower back and hamstrings. It is challenging and requires good upper body strength and control.
---
Pike to Cobra Push-Up FAQs
What muscles does the Pike to Cobra Push-Up work?
The Pike to Cobra Push-Up mainly works the chest and triceps, with help from the core and glutes & hips. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Pike to Cobra Push-Up?
None. The Pike to Cobra Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Pike to 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 Pike to Cobra Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Pike to Cobra Push-Up variations and alternatives?
Similar exercises include the Cobra Push-Up, Cobra Stretch, Decline Diamond Pike Push-Up and Dive Bomber Push-Up.
Training calculators
Work out the numbers behind your training before your next session.