Pike-to-Cobra Push-up
Chest, Hips · Body weight
Target muscles
Gluteus maximusTriceps brachiiErector spinaePectoralis major sternal headPectoralis major clavicular head
Also works
SoleusHamstringsGastrocnemiusAnterior deltoid
The Pike-to-Cobra Push-up is a dynamic exercise that combines the benefits of strengthening the upper body, improving flexibility, and enhancing core stability. This exercise is ideal for individuals at an intermediate or advanced fitness level, aiming to increase overall body strength and flexibility. People may want to incorporate this exercise into their routine as it not only targets multiple muscle groups simultaneously, but also contributes to improved posture and body awareness.
How to do it
- 1Push your hips back and upwards into a downward dog or pike position, keeping your hands firmly planted on the ground.
- 2Lower your body towards the ground, bending your elbows as you would in a regular push-up, but as you descend, allow your hips and chest to move towards the ground as well, transitioning into a cobra or upward facing dog position.
- 3Push your body back up by straightening your arms, lifting your chest and hips off the ground, and returning to the pike position.
- 4Repeat these movements for your desired amount of repetitions, ensuring to maintain proper form throughout.
Tips
- Controlled Movement: The Pike-to-Cobra Push-up is not about speed, but about controlled, fluid movement. Rushing through the motions can lead to improper form and potential injury. Focus on each part of the movement, ensuring your muscles are engaged throughout.
- Proper Breathing: Breathing is an essential part of any exercise. Inhale as you start the downward movement from the pike position, and exhale as you push up into the cobra position. Proper breath control helps to maintain rhythm and provides the necessary oxygen to the muscles.
- Modify if Needed: If
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Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits