Cobra Push-up

Cobra Push-up

Chest, Hips · Body weight

Target muscles

Pectoralis major sternal headGluteus maximusErector spinae

Also works

HamstringsPectoralis major clavicular headTriceps brachiiAnterior deltoid

The Cobra Push-up is a dynamic exercise that primarily targets the muscles in your chest, shoulders, and triceps, while also engaging your core and lower back. It's suitable for individuals at all fitness levels, from beginners to advanced, as it can be modified to match one's strength and flexibility. By incorporating this exercise into your routine, you can improve your upper body strength, enhance your flexibility, and promote better posture.

How to do it

  1. 1Push up through your hands, extending your arms and arching your back, lifting your upper body off the floor while keeping your hips and legs down, similar to the upward dog yoga pose.
  2. 2Hold this position for a few seconds, ensuring your shoulders are pulled back and away from your ears, and your neck is in a neutral position.
  3. 3Lower your body back down to the starting position by bending your elbows and lowering your chest back towards the floor.
  4. 4Repeat this exercise for the desired number of reps, ensuring to keep your movements slow and controlled to maximize the effectiveness of the exercise.

Tips

  • Engage Your Core: Before you push up, tighten your abdominal muscles. This will help to protect your lower back and also engage your core during the exercise. A common mistake is to forget about the core and focus only on the upper body, which can lead to lower back pain.
  • Correct Movement: Push up from your hands, extending your arms and lifting your upper body off the ground while keeping your hips and legs on the floor. Make sure to keep your elbows close to your body during this movement to avoid strain on the shoulders.
  • Controlled Movement: Lower yourself back to the starting position in a controlled manner. Do not let gravity do the work for you. A common mistake is to drop down too quickly, which can lead to injury.
  • Breathe:

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Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits