Cobra Push-up

Instructions

1
Start in a prone plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, body forming a straight line from head to heels, and core engaged.
2
Maintain a neutral head position with eyes looking slightly forward and downward, keep shoulders packed away from ears, and ensure feet are together or hip-width apart for stability.
3
Lower your body by bending the elbows, bringing them at approximately 45 degrees away from the torso, descending until the chest approaches the ground while maintaining a rigid plank position and neutral spine.
4
Press through the palms and extend the elbows to return to the starting position, fully extending the arms while maintaining core tension and body alignment throughout the ascent.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoids, Triceps, Rectus Abdominis, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Cobra Push-up stands out as a highly efficient Strength, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Improves overall Chest stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Body weight setup.

Beginner Tips

If you are new to the Cobra Push-up , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions