Kneeling Cobra Push-up
Expert Advice
Maintain a smooth transition from the lower phase to the cobra stretch to ensure continuous muscle engagement.
How-to-do Steps
- Start in a kneeling push-up position with your hands on the floor slightly wider than shoulder-width apart.
- Lower your chest towards the floor, keeping your hips aligned with your body.
- As you reach the bottom, arch your back and extend your arms, lifting your upper body while keeping your hips close to your heels.
- Lower back down with control and repeat.
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Muscles Worked
Kneeling 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
Lats30%
Glutes30%
Chest20%
Secondary
Shoulders10%
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 Kneeling Cobra Push-up work?
Kneeling Cobra Push-up primarily targets the Lats, Glutes, Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling 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 Kneeling Cobra Push-up suitable for beginners?
Kneeling 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.
