Cobra Push-Up
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The Cobra Push-Up is a dynamic bodyweight exercise that begins in a prone cobra position with hips elevated and arms extended, then involves lowering the body while keeping hips high to emphasize triceps extension before returning to start. Its primary purpose is to build triceps strength and shoulder stability through a unique pressing angle that reduces chest involvement. Primarily targeting the triceps with secondary chest activation, it's ideal for athletes, gymnasts, or anyone seeking advanced upper-body endurance without equipment.
How to Perform Cobra Push-Up
- 1Lie face down on the floor with your hands placed directly under your shoulders, fingers spread wide, and elbows tucked close to your sides.
- 2Extend your legs straight back, feet together or hip-width apart, with the tops of your feet pressing into the floor.
- 3Engage your core and glutes, keeping your body in a straight line from head to heels (plank position).
- 4Inhale as you slowly lower your chest toward the floor by bending your elbows, keeping them at a 45-degree angle from your torso.
- 5Exhale as you press through your palms to push your body up, extending your arms fully while lifting your chest and arching your upper back into a cobra position (hips and legs remain low).
- 6Pause briefly at the top, squeezing your triceps and opening your chest.
- 7Inhale as you lower back down with control to the starting plank position.
- 8**Key form tips:** Keep your head neutral (gaze slightly forward), avoid letting hips sag or pike up, and prevent elbow flare—maintain tension in triceps throughout. Common mistakes: rushing the movement, arching lower back excessively, or not fully extending arms.