Pike to Cobra Push-up
Expert Advice
Ensure smooth transitions between the pike and cobra positions to maintain constant tension on the muscles.
How-to-do Steps
- Start in a downward dog position with your hips high and heels pushing towards the floor.
- Perform a push-up, lowering your upper body towards the ground.
- As you push back up, transition into a cobra pose by arching your back and looking upwards.
- Return to the starting pike position and repeat.
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Muscles Worked
Pike to Cobra Push-up primarily targets the Lats, Glutes, Chest, Triceps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats20%
Glutes20%
Chest20%
Triceps20%
Secondary
Shoulders10%
Calves5%
Hamstrings5%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Pike to Cobra Push-up work?
Pike to Cobra Push-up primarily targets the Lats, Glutes, Chest, Triceps. Secondary muscles involved include Shoulders, Calves, Hamstrings. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Pike to Cobra Push-up?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Pike to Cobra Push-up suitable for beginners?
Pike to 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.
