The Cobra Push-up is an excellent exercise that targets multiple muscle groups throughout your upper body, including your chest, shoulders, triceps, and core. It is a variation of the traditional push-up that adds an extra challenge and helps improve your overall upper body strength and stability. To perform a Cobra Push-up, start by lying face down on the floor with your palms placed shoulder-width apart and slightly below your shoulders. Your legs should be extended straight behind you, and the tops of your feet should be in contact with the floor. This is your starting position. Now, gradually push your upper body off the floor by straightening your arms, while keeping your hips and legs in contact with the ground. As you lift your torso, imagine stretching your spine out long and engaging your core muscles. Hold this raised position for a couple of seconds and then slowly lower yourself back down to the starting position. It's important to maintain proper form throughout the movement. Keep your elbows close to your body and avoid allowing your lower back to sag or your shoulders to creep up towards your ears. Focus on engaging your chest, shoulders, and triceps to push yourself up and control the descent. Including Cobra Push-ups in your workout routine can help you build upper body strength, improve posture, and enhance overall upper body stability. As with any exercise, start with a weight or resistance level that challenges you but allows you to maintain good form. As you become more comfortable and stronger, gradually increase the intensity to continue challenging your muscles. Remember to always warm up before exercising and consult with a fitness professional or physician if you have any underlying health concerns or injuries.
- Start by lying face down on the floor with your palms placed on the floor next to your shoulders.
- Engage your core and press through your palms to lift your upper body off the ground, keeping your hips and legs in contact with the floor.
- Keep your arms straight and extend them fully, arching your back as you lift your chest upward.
- Hold this position briefly and then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Engage your core muscles throughout the entire movement.
- Focus on keeping your body in a straight line from head to toe.
- Maintain a controlled and steady pace while performing the exercise.
- Breathe out as you push your upper body off the ground.
- Keep your elbows tucked in close to your body for proper form.
- Squeeze your shoulder blades together at the top of the movement.
- Start with a modified version by performing the exercise on your knees.
- Progress by increasing the range of motion each time you perform the exercise.
- Include the cobra push-up in a well-rounded workout routine to target multiple muscle groups.
- Always listen to your body and modify the exercise as needed to avoid any pain or discomfort.