Cobra Push-Up
StrengthPush
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Description
The Cobra Push Up is a dynamic bodyweight exercise that combines elements of a traditional push-up with a back extension movement, targeting the chest, triceps, shoulders, and lower back. It enhances upper body strength and flexibility while engaging the core.
How to Perform
- Start in a prone position on the floor with your legs extended and feet together.
- Place your hands under your shoulders, palms flat on the ground.
- Engage your core and press through your palms to lift your chest off the ground, extending your arms fully while keeping your elbows close to your body.
- Simultaneously, arch your back and lift your head towards the ceiling, resembling a cobra pose.
- Hold the top position briefly, then slowly lower your chest back to the starting position.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your elbows close to your body throughout the movement to maximize triceps engagement.
- Focus on controlled movements to enhance muscle activation and prevent injury.
- Ensure that your core is engaged to maintain stability and protect your lower back.
- Breathe out as you push up and inhale as you lower down.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Common Mistakes
- Allowing the hips to sag towards the floor, reducing core engagement.
- Flaring the elbows out too wide, increasing shoulder strain.
- Failing to fully extend the arms at the top of the movement, limiting range of motion.
- Lifting the shoulders towards the ears, causing neck tension.
- Not keeping the elbows close to the body during the descent, decreasing triceps activation.
- Arching the lower back excessively, leading to potential lower back discomfort.
- Rushing through the movement, sacrificing control and form.
- Neglecting to engage the glutes and thighs, reducing overall stability.
Recommended Exercises
Explore exercises related to Cobra Push-Up for triceps training and similar movement patterns.
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