Pike To Cobra Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width and feet hip-width apart.
2. Lift your hips high toward the ceiling, pushing your chest toward your thighs to form an inverted 'V' shape.
3. Keep your arms and legs straight, with your head tucked between your biceps.

How to do it

1. Inhale and bend your elbows to lower your head toward the floor in a forward-downward arc, as if diving under a low bar.
2. As your chin and chest graze the floor, shift your weight forward and press your torso upward, straightening your arms into a Cobra position.
3. Exhale as you reverse the movement by pushing your hips back and up, or lift your hips directly to return to the starting Pike position.
4. Maintain a slow, controlled tempo, focusing on a fluid transition between the pike and the cobra phases.

Form checklist

• Keep your elbows tucked at a 45-degree angle rather than flaring them out to the sides.
• Engage your glutes and core during the Cobra phase to prevent excessive arching in the lower back.
• Ensure your shoulders remain depressed (away from ears) throughout the entire range of motion.
• Maintain active tension in your legs and reach your heels toward the floor during the Pike phase.

Pro tips

• Visualize your body following the path of a wave to ensure the 'scooping' motion is smooth and continuous.
• Pause for one second at the bottom of the arc (the lowest point) to maximize time under tension for the shoulders and triceps.

Make it harder

• Perform the 'Dive Bomber' variation by reversing the exact scooping path back to the Pike position instead of lifting the hips straight up.
• Elevate your feet on a bench or stable platform to shift more body weight onto the shoulders and upper chest.

Frequently asked

What muscles does the pike to cobra push-up work?

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

What equipment do you need for the pike to cobra push-up?

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

Is the pike to cobra push-up good for beginners?

The pike to cobra push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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