Cobra Push Up: How To Do, Muscle 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
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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 is the combination of the push up and cobra pose in yoga, hence the name “Cobra Push Up.”

The exercise is performed by starting 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 muscles of the upper back and core.

Benefits of Cobra Push Up

1. Targets multiple muscle groups

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.

Additionally, the exercise also engages the core muscles, helping to strengthen the abs and lower back.

2. Improves posture

It helps to strengthen the muscles of the upper back and shoulders, which can help to improve posture and prevent slouching.

3. Increases flexibility

The exercise requires a significant amount of flexibility in the shoulders, which can be improved with regular practice.

4. Enhances core stability

The Cobra push up is a great exercise to improve core stability and balance, which is essential for many sports and everyday activities

5. Low-impact

As 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.

6. Versatile

It is a versatile exercise that can be modified and progressed to suit different fitness levels.

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, serratus anterior, as they help to stabilize the body during the exercise.

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

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: This muscle group is located in the shoulders and is responsible for lifting the arms.
  4. Latissimus dorsi: This muscle group is located in the upper and middle back, and it helps to extend the arm and rotate the shoulder.
  5. Rhomboids: This muscle group is located in the upper back, and it helps to retract the scapulae (shoulder blades)
  6. Trapezius: These large, triangular muscles form a diamond shape from the base of your neck across to your shoulders
  7. Core: Core muscles, including the abs, transverse abdominis, and the obliques, which help to stabilize the body during the exercise.
  8. Erector spinae. These muscles run the length of your spine and help with breathing and body movement.

How to Perform a Cobra Push Up

Here’s how to perform it:

  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, but as you push back up, lift your hips and arch your back, creating a “cobra” shape with your body.
  3. Keep your hands and feet on the ground and your core engaged throughout the movement.
  4. Repeat for desired number of reps.
How To do Cobra Push Up

Tips and Technique For Doing Cobra Push Ups

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

1. Keep your elbows close to your body

Keeping your elbows close to your body will help to target the tricep and back muscles and prevent injury.

2. Engage your core

Keep your core engaged throughout the entire movement to help stabilize the body and protect your lower back.

3. Breathe properly

Remember to breathe out as you press up and breathe in as you lower down.

This will help to maintain proper form and prevent fatigue.

4. Focus on your form and technique

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.

5. Warm up properly

Before performing push Ups, be sure to warm up properly with a few minutes of light cardio and dynamic stretching.

This will help you prepare your muscles for the exercise and prevent you from hurting yourself.

6. Progress slowly

As you become more comfortable with the exercise, you can begin to progress by increasing the number of repetitions or adding resistance.

But, it’s important to progress slowly and avoid going too heavy too soon, to prevent injury.

By following these tips and techniques, you can perform cobra push ups with proper form, target the right muscle groups, and improve your performance.

Pike Push-Ups Variations

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:

Make It Easier Or Harder (Regression & Progression)

To make cobra pushups easier, you try beginner friendly cobra yoga pose and Knee cobra push-up.

To make it pushups harder, you can use any of the variations pike to cobra push up, resistance band cobra push up.

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 is a great pose 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 that can be used for people who are new to the exercise or who have limited upper body strength.

This variation is performed on the knees instead of on the toes and is a great way to build up the strength and stability needed to progress to the full Cobra Press 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.
  5. Repeat for desired number of reps,

3. Pike To Cobra Push Up

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

Pike to cobra push-Ups are a strengthening and stretching exercise for your shoulder, lower back that also adds in some light arm work. 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 with your hands slightly wider than shoulder-width apart and elbows completely locked out.
  2. Lift the hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  3. Bend your elbows and lower your chest until it’s just above the floor, going into 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. To return to the starting position, you do not need to reverse back through the sweeping, arching motion. Simply 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, which makes it more challenging and targets the upper body and core more effectively.

How To Add Cobra Push-Up To Your Workout Routines

1. Incorporate them as a warm-up exercise:

Incorporate the Cobra push up as a warm-up exercise before your main workout routine.

This will help to activate the muscles and prepare them for the workout ahead.

2. Add them to your upper body workout routine

Add it to your upper body workout routine, along with exercises like traditional push-ups, dips, and pull-ups.

This will target multiple muscle groups in your upper body and help to improve overall strength and fitness.

3. Use them as a finisher

Use it as a finisher at the end of your workout. This will help to exhaust the muscles and promote muscle growth.

4. Use them as a part of your core workout routine

Add the Cobra push up to your core workout routine, along with exercises like planks, side planks, and leg raises.

This will help to strengthen the core and improve overall stability.

5. Use them as a part of your cardio workout routine

Add it as part of your cardio workout routine, with exercises such as mountain climbers, burpees, and jumping jacks.

This will help to improve cardiovascular fitness and burn more calories.

Takeaways

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 places more emphasis on the muscles of the back and core.

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

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

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