Cobra Push Up: How To Do, Muscles Worked and Benefits

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Looking to spice up your push-up routine? Look no further than the Cobra Push-Up.

This variation on the classic exercise not only targets your chest and triceps, but also engages your core and back muscles for an added challenge.

Not only will you build strength, but also improve your posture, flexibility, and stability.

The cobra push-up may be a great addition to your workout routine and is a must-try for anyone looking to take their fitness to the next level.

Cobra Push Up
Table of Contents

What is Cobra Push Up

The Cobra Push Up is a variation of the traditional push up that places a greater emphasis on the muscles of the upper back and core.

This movement combines the push-up and cobra pose in yoga, hence the name “Cobra Push Up.”

The exercise starts in a standard push-up position with the hands placed slightly wider than shoulder-width apart.

From here, the body is raised and lowered while keeping the elbows close to the body and engaging the upper back and core muscles.

How To do Cobra Push Up

Muscles Worked During Cobra Push-Up

The cobra push-up is a compound exercise that targets multiple muscle groups, including:

They primarily work the chest muscles (pectoralis major and minor), triceps and the shoulders (deltoids) as well as the lower back muscles, specifically the Erector spinae.

They also engage the core muscles, such as the serratus anterior, as they help to stabilize the body during exercise.

Furthermore, it is worth mentioning that the legs and glutes are indirectly targeted during cobra push-ups.

Muscle Worked During Cobra Push Up

Here’s how these muscles are engaged during the cobra push-up:

  1. Chest: It is responsible for the pushing movement of the exercise.
  2. Triceps: It is responsible for straightening the elbow.
  3. Deltoids: responsible for lifting the arms.
  4. Latissimus dorsi: extend the arm and rotate the shoulder.
  5. Rhomboids: helps to retract the scapulae (shoulder blades)
  6. Core: Stabilizes the body during the exercise.
  7. Erector spinae. help with breathing and body movement.

How to Do Cobra Push-Up

  1. Start in a plank position with your hands placed slightly wider than shoulder-width apart.
  2. Lower your body towards the ground as you would in a regular push-up.
  3. Press your palms into the ground and lift your upper body off the floor
  4. Slowly arch your back as you push back up, creating a “cobra” shape with your body.
  5. Hold for a second or two, then inhale and slowly lower yourself back down to the starting position.
  6. Repeat for the desired number of reps.
Cobra Push Up
Know More: 100+ Chest Exercises That You can Do With Dumbbell, Barbell, Cable, Band And Bodyweight

Tips and Techniques for Doing Cobra Push-Ups

Here are some tips and techniques to keep in mind when performing Cobra Push-Ups:

  • Keep your elbows close to your body.
  • Keep your core engaged throughout the entire movement to help stabilize the body and protect your lower back.
  • Remember to breathe out as you press up and breathe in as you lower down.
  • Remember to focus on your form and technique rather than the number of repetitions or how much weight you’re using.
  • Proper form will help to target the right muscle groups and prevent injury.
  • Before performing push-ups, warm up properly with a few minutes of light cardio and dynamic stretching.
  • As you become more comfortable with the exercise, you can increase the repetitions or add resistance.

Benefits of Cobra Push Up

  • The Cobra push-up works the chest, triceps, and shoulders, as well as the muscles of the upper back, including the rhomboids and the trapezius.
  • The exercise also engages the core muscles, helping strengthen the abs and lower back.
  • It helps to strengthen the upper back and shoulder muscles, which can help improve posture and prevent slouching.
  • The exercise helps to improve shoulder flexibility and stability. That can improve the shoulder function and prevent damage to the shoulder joint.
  • It is a great exercise to improve core stability and balance, which is essential for many sports and everyday activities.
  • The Cobra Push-Up is done in a prone position, and it is a low-impact exercise, making it a great option for people with joint pain or injuries.
  • It is a versatile exercise that can be modified and progressed to suit different fitness levels.

Pike Push-Ups Variations (Make It Easier Or Harder)

There are several variations of the cobra push-up that can be used to add variety to your workout routine and challenge different muscle groups:

  • Try beginner-friendly yoga poses and Knee cobra push-ups to make cobra pushups easier.
  • To make pushups harder, you can use any of the variations of Pike to cobra push or resistance band cobra push.

1. Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana) is a yoga pose that strengthens the muscles of the back and core while also stretching the chest and lungs.

This pose is great for beginners and can be modified to make it easier or more challenging.

Cobra Yoga Pose

How To Do Cobra Pose (Bhujangasana)

  • Lie on your stomach with your hands placed under your shoulders and your elbows close to your body.
  • Press into your hands to lift your chest off the ground, keeping your elbows close to your body.
  • Keep your shoulders relaxed and your gaze forward or slightly upward.
  • Hold the pose for a few breaths before releasing and returning to a resting position.

2. Knee Cobra Push Up

The Knee cobra push-up, also known as the modified Cobra push-up, is a variation of the traditional Cobra press-up. It is suitable for people who are new to the exercise or who have limited upper body strength.

This push-ups variation is performed on the knees instead of the toes and is a great way to build the strength and stability needed to progress to the full Cobra press-up.

Knee Cobra Push Up

How To Do Knee Cobra Push-Up

  1. Start by kneeling on the floor with your hands placed slightly wider than shoulder-width apart.
  2. Keep elbows close to your body.
  3. Lower your body towards the ground as you would in a knee push-up, but as you push back up, lift your hips and arch your back, creating a “cobra” shape with your body.
  4. Keep your hands and feet on the ground and your core engaged throughout the movement.

3. Pike To Cobra Push Up

Are you ready to combine the Cobra Yoga Pose and the Pike push-up?

A pike-to-cobra push-up is a strengthening and stretching exercise for your shoulder and lower back. It will also help to stretch your groin, abs, and hip flexors, but to a lesser degree.

You can also use them in a calisthenics training regime.

Pike To Cobra Push-Up

How To Do Pike To Cobra Push-Ups

  1. Start in a standard push-up position.
  2. Lift the hips up and back until your body forms an inverted V shape.
  3. Bend your elbows and lower your chest until it’s just above the floor, going into a low plank pose.
  4. In a scooping motion, scoop your head upward while arching your lower and upper back and go into cobra pose.
  5. You do not need to reverse back through the sweeping, arching motion to return to the starting position.
  6. Push back into the starting position.

4. Resistance Band Cobra Push Up

This variation is performed with a resistance band around your back.

This adds resistance to the exercise, making it more challenging and effectively targeting the upper body and core.

How To Add Cobra Push-Up To Your Workout Routines

  • Incorporate the Cobra push-up as a warm-up exercise before your main workout routine. This will help activate the muscles and prepare them for the workout.
  • Add it to your upper body workout routine and exercises like traditional push-ups, dips, and pull-ups.
  • Use it as a finisher at the end of your workout. This will help to exhaust the muscles and promote muscle growth.
  • Add the Cobra push-up to your core workout routine, along with exercises like planks, side planks, and leg raises.
  • Add it as part of your cardio workout routine with exercises such as mountain climbers, burpees, and jumping jacks.

Takeaways

The Cobra push-up is a challenging and effective exercise that targets multiple muscle groups and improves overall fitness.

It is a variation of the traditional push-up that emphasizes the back and core muscles.

It helps to improve posture, flexibility, stability, and overall upper body strength.

Incorporating the cobra push-up into your workout routine can help take your fitness to the next level and improve overall health and wellness.

References:

  • Choi SH, Lee BH. Clinical Usefulness of Shoulder Stability Exercises for Middle-aged Women. J Phys Ther Sci. 2013 Oct;25(10):1243-6. doi: 10.1589/jpts.25.1243. Epub 2013 Nov 20. PMID: 24259767; PMCID: PMC3820191.
  • Choi SH, Lee BH. Clinical Usefulness of Shoulder Stability Exercises for Middle-aged Women. J Phys Ther Sci. 2013 Oct;25(10):1243-6. doi: 10.1589/jpts.25.1243. Epub 2013 Nov 20. PMID: 24259767; PMCID: PMC3820191.

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