Cobra Push Up


Pro Tip

Try to explode up at the points where you push yourself up in this movement.


How To

  1. Position yourself on the ground with legs fully extended and hands slightly wider than shoulder-width apart at the level of your chest.
  2. Inhale and lower yourself towards the floor by leaning forward and allowing your elbows to bend.
  3. As your chest almost touches the ground, arch your back upwards and begin to push up through your hands, exhaling.
  4. Continue to arch backward and push through your hands until your arms are fully extended.
  5. Inhale and begin lowering yourself while bending forward until your chest almost touches the ground.
  6. Exhale and push forward with your hands to rock yourself back into the starting position.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Outer Tricep

Outer region of your tricep.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Upper Tricep

Upper region of your tricep.


Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Lower Tricep

Lower tricep, close to your elbow.

Obliques

Outer sides of your abdomen.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.


Equipment

Bodyweight Only

This means that the only thing you need to successfully perform the exercise is your body. No other equipment is needed.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment