Cobra Push Up

Muscles worked

Setup

1. Lie face down on a flat surface with your legs extended straight behind you and feet hip-width apart.
2. Place your hands flat on the floor directly under your shoulders, keeping your elbows tucked close to your ribcage.
3. Engage your glutes and press the tops of your feet firmly into the ground to stabilize your lower body.

How to do it

1. Exhale as you press through your palms to lift your chest and upper torso off the floor, arching your back while keeping your hips in contact with the ground.
2. Straighten your arms as much as your flexibility allows, focusing on the contraction in your triceps and the stretch in your abdominals.
3. Inhale as you slowly lower your torso back to the starting position using a controlled 2-3 second tempo.

Form checklist

• Keep your shoulders depressed and pulled away from your ears to avoid shrugging.
• Maintain constant tension in your glutes and hamstrings to protect your lumbar spine.
• Ensure your elbows point backward throughout the entire movement rather than flaring out.
• Keep your hips and pelvis grounded to maximize the extension of the thoracic spine.

Pro tips

• Initiate the first few inches of the lift using only your back muscles before your arms take over to improve mind-muscle connection with the erector spinae.
• At the top of the movement, imagine pulling your chest forward through your shoulders to increase the stretch in the pectorals and anterior deltoids.

Make it harder

• Hold the peak contraction at the top for 3-5 seconds to increase time under tension for the triceps and lower back.
• Transition the movement into an Upward Facing Dog by pressing through the tops of your feet to lift your thighs and knees completely off the floor.

Frequently asked

What muscles does the cobra push up work?

The cobra push up primarily targets the abs, erector spinae, and pectorals, and also works the deltoids, obliques, and triceps as secondary muscles.

What equipment do you need for the cobra push up?

The cobra push up requires no equipment — just your body weight.

Is the cobra push up good for beginners?

Yes. The cobra push up is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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