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Pike-to-Cobra Push-up

Pike-to-Cobra Push-up

The Pike-to-Cobra Push-up is a challenging exercise that combines elements of strength training and core stability. This compound movement targets multiple muscle groups, including the shoulders, triceps, chest, abs, and lower back. It involves transitioning from a pike position, which targets the shoulders and core, to a cobra position, which engages the chest and triceps. The Pike-to-Cobra Push-up requires a strong upper body and a solid core foundation. It is an advanced variation of the traditional push-up, adding an extra level of difficulty and intensity. This exercise not only builds strength and definition in the upper body, but also enhances overall stability and balance. When performing the Pike-to-Cobra Push-up, it's essential to maintain proper form throughout the movement. This includes keeping your core engaged, wrists aligned with the shoulders, and elbows close to your body. It's also important to maintain a controlled tempo and avoid using momentum to execute the transitions. Incorporating the Pike-to-Cobra Push-up into your workout routine can help you enhance upper body strength, improve core stability, and challenge your muscular endurance. However, it is crucial to ensure that you have a solid foundation of strength and flexibility before attempting this exercise. As with any intense movement, it's important to listen to your body, start with proper progressions, and gradually increase the difficulty over time.


  • Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
  • Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
  • Slowly lower your upper body towards the floor by bending your elbows, keeping them close to your body.
  • As you lower yourself down, shift your weight forward and straighten your arms, bringing your chest forward and upward into a cobra pose.
  • Pause for a moment, then reverse the movement by lowering your chest back down to the floor and pushing back up into the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on proper form to engage your core and maximize the benefits of the exercise.
  • Start with a modified version using your knees on the ground if you're new to this exercise.
  • Engage your glutes and keep your back straight during the pike position to target your shoulders and triceps effectively.
  • Control the descent and ascent to maintain tension throughout the movement.
  • Incorporate this exercise into a full-body workout routine for balanced muscle development.
  • Use a yoga mat or towel to cushion your hands and knees if you're performing this exercise on a hard surface.
  • Engage your shoulders to lift your chest during the cobra position to activate your back muscles.
  • To increase the challenge, perform pike-to-cobra push-ups on an exercise ball for added instability.
  • Breathe deeply and exhale during the exertion phase of the movement.
  • Listen to your body and modify or progress the exercise as needed to suit your fitness level.


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