Cobra Push Ups
Cobra push ups are a bodyweight exercise targeting the pectoral muscles and triceps, performed from a low, cobra-like position. This movement combines a chest press with spinal extension, engaging the shoulders and lower back while building upper body strength.
How to do it
- Begin lying face down with your hands placed under your shoulders and elbows close to your body.
- Press into your palms and extend your arms to lift your chest off the mat, keeping your hips low.
- Pause at the top of the press, then slowly bend your elbows and lower your chest back toward the mat.
- Before touching the mat, press back up again without fully lowering your chest.
- Repeat for the desired number of repetitions, keeping your core engaged throughout.
Form cues
- Keep elbows tucked close to ribs
- Press palms firmly into the floor
- Lift your chest using your muscles, not momentum
- Keep your hips relaxed on the floor
- Maintain a long, neutral neck
Breathing: Inhale as you lower your chest, exhale as you press up.
Common mistakes
- Arching the lower back too aggressively, which can cause strain
- Shrugging shoulders toward ears, which creates unnecessary neck tension
- Lifting hips off the floor, which turns it into a standard push-up
- Moving too quickly, which prevents muscle engagement
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, 60s rest
Lose weight
3 sets x 12-15 reps, 45s rest
Build muscle
3-4 sets x 8-10 reps, 90s rest
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, ease off and reduce your range of motion.
- If you have existing wrist or shoulder discomfort, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
You should feel a gentle stretch, but sharp or pinching pain means you are arching too far. Keep the movement controlled.
How is this different from a regular push-up?
Cobra push-ups focus more on spinal extension and tricep strength, whereas standard push-ups focus on horizontal pressing.
Can I do this if I have weak wrists?
If your wrists feel sensitive, try keeping your hands on a stable, elevated surface or ensuring your weight is distributed across your whole palm.