Cobra Push-up
Expert Advice
Keep your hips and thighs off the ground throughout the movement to fully engage the muscles of your upper body.
How-to-do Steps
- Begin in a traditional push-up position with your hands slightly wider than shoulder-width apart.
- Lower your body down towards the floor, keeping your elbows close to your sides.
- As you reach the bottom, arch your back, and push through your hands, extending your arms and lifting your chest towards the ceiling.
- Your hips should stay off the ground, resembling the cobra pose in yoga.
- Lower back down with control and repeat.
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Muscles Worked
Cobra Push-up primarily targets the Lats, Glutes, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats20%
Glutes20%
Chest20%
Secondary
Shoulders15%
Hamstrings15%
Triceps10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cobra Push-up work?
Cobra Push-up primarily targets the Lats, Glutes, Chest. Secondary muscles involved include Shoulders, Hamstrings, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Cobra Push-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cobra Push-up suitable for beginners?
Cobra Push-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
