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Cobra Push-up

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The Cobra Push-up is a dynamic exercise that primarily targets the muscles in your chest, shoulders, and triceps, while also engaging your core and lower back. It's suitable for individuals at all fitness levels, from beginners to advanced, as it can be modified to match one's strength and flexibility. By incorporating this exercise into your routine, you can improve your upper body strength, enhance your flexibility, and promote better posture.


Step-by-step guide:

  1. Push up through your hands, extending your arms and arching your back, lifting your upper body off the floor while keeping your hips and legs down, similar to the upward dog yoga pose.
  2. Hold this position for a few seconds, ensuring your shoulders are pulled back and away from your ears, and your neck is in a neutral position.
  3. Lower your body back down to the starting position by bending your elbows and lowering your chest back towards the floor.
  4. Repeat this exercise for the desired number of reps, ensuring to keep your movements slow and controlled to maximize the effectiveness of the exercise.

Exercise Tips:

  • Engage Your Core: Before you push up, tighten your abdominal muscles. This will help to protect your lower back and also engage your core during the exercise. A common mistake is to forget about the core and focus only on the upper body, which can lead to lower back pain.
  • Correct Movement: Push up from your hands, extending your arms and lifting your upper body off the ground while keeping your hips and legs on the floor. Make sure to keep your elbows close to your body during this movement to avoid strain on the shoulders.
  • Controlled Movement: Lower yourself back to the starting position in a controlled manner. Do not let gravity do the work for you. A common mistake is to drop down too quickly, which can lead to injury.
  • Breathe:


Can beginners do the Cobra Push-up?

Yes, beginners can do the Cobra Push-up exercise. However, it's important to start slow and focus on maintaining the correct form to prevent any injuries. It's a great exercise for strengthening the back and abdominal muscles, as well as improving flexibility. If you feel any discomfort or pain, it's best to stop and consult a fitness professional or a healthcare provider.

What are common variations of the Cobra Push-up?

  • Cobra Push-Up with Leg Lift: In this variation, you lift one leg off the ground as you push up, which engages your core and glutes more.
  • Wide Cobra Push-Up: This variation involves placing your hands wider than shoulder-width apart, which places more emphasis on the chest muscles.
  • Close-Grip Cobra Push-Up: Here, you place your hands closer than shoulder-width apart, which targets the triceps more.
  • Elevated Cobra Push-Up: This involves performing the exercise with your feet elevated on a step or bench, which increases the difficulty and targets the upper chest and shoulders more.

What are good complementing exercises for the Cobra Push-up?

  • Plank: Plank exercises strengthen the core and upper body, which are crucial for performing Cobra Push-ups effectively and with proper form, making it a great complementary exercise.
  • Tricep Dips: Tricep Dips complement Cobra Push-ups by targeting the triceps and shoulders, providing a balanced workout for the upper body and helping to improve the strength and endurance necessary for Cobra Push-ups.

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