Kneeling Cobra Push-up

The Kneeling Cobra Push-up is a dynamic and challenging exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. It is a modified version of the traditional push-up that is suitable for individuals at different fitness levels. This exercise not only helps to increase upper body strength but also improves posture and stability. To perform the Kneeling Cobra Push-up, you start in a kneeling position, with your hands placed slightly wider than shoulder-width apart on the floor. Keeping your abs engaged and your body in a straight line, slowly lower your chest towards the ground, pressing through your palms. As you lower your chest, aim to bring your shoulders down and back, engaging your shoulder blades. Pause for a moment at the bottom, and then push through your hands to return to the starting position. The Kneeling Cobra Push-up can be further modified to suit individual needs by adjusting hand placement or using an elevated surface for support. As with any exercise, it is important to focus on maintaining proper form throughout to avoid strain or injury. This exercise is a great addition to any upper body workout routine and can be performed in the comfort of your own home or at the gym. Remember to always listen to your body and progress at a pace that feels challenging but manageable. Incorporating the Kneeling Cobra Push-up into your fitness regimen can help you build strength, improve posture, and enhance overall upper body definition.

Instructions

• Start by kneeling on the ground with your shins and tops of your feet resting on the floor.
• Place your hands on the ground directly beneath your shoulders, fingers pointing forward.
• Engage your core muscles by drawing your belly button in towards your spine.
• Gently press your hips forward, lift your chest up, and allow your shoulders to roll back and down, as you extend your arms.
• Ensure that your neck remains in a neutral position, looking towards the floor.
• Hold this extended position for a few seconds, feeling a stretch in your chest and shoulders.
• Slowly lower your chest back down towards the ground, bending your arms and returning to the starting position.
• Repeat for the recommended number of repetitions, maintaining proper form throughout.

Tips & Tricks

• Focus on engaging your core muscles throughout the entire movement
• Keep your glutes and legs squeezed together to create a stable base
• Remember to breathe properly, inhaling on the way down and exhaling on the way up
• Start with a modified version by keeping your knees on the ground until you build enough strength
• Maintain a neutral spine position, avoiding any excessive arching or rounding of the back
• Keep your head in line with your spine and avoid looking up or down
• Slowly lower yourself down to the ground, maintaining control and stability
• Once you get comfortable with the movement, aim to increase the difficulty by lifting your knees off the ground
• Engage your scapular muscles by squeezing your shoulder blades together during the upward phase
• Gradually increase the number of repetitions and sets, challenging yourself to progress over time