Kneeling Cobra Push Up

Pro Tip

If your knees hurt, try using a mat or other soft object like a towel to cushion them.

How To

Position yourself on the ground with knees bent and hands slightly wider than shoulder-width apart at the level of your chest.
Inhale and lower yourself towards the floor by leaning forward and allowing your elbows to bend.
As your chest almost touches the ground, arch your back upwards and begin to push up through your hands, exhaling.
Continue to arch backward and push through your hands until your arms are fully extended.
Inhale and begin lowering yourself while bending forward until your chest almost touches the ground.
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.

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.

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.