Diamond Cobra Push Up
The diamond cobra push up combines a close-grip diamond push-up with a cobra extension at the bottom of each rep. It targets the pectorals and triceps during the pressing phase while stretching the lower back and core through the cobra movement.
How to do it
- Start in a push-up position with your hands forming a diamond shape under your chest.
- Lower your chest toward your hands, keeping your elbows close to your sides.
- At the bottom, lower your hips to the ground and extend your arms, arching your back into a cobra stretch.
- Return your hips upward and bend your elbows to lower back into the bottom of the push-up.
- Push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Form a tight diamond with your thumbs and index fingers.
- Keep your elbows tracking close to your ribcage as you lower.
- Lower your hips to the floor and arch your back smoothly into the cobra stretch.
- Engage your core to transition fluidly between the push-up and the stretch.
Breathing: Inhale as you lower your chest toward your hands, and exhale as you press back up and flow into the cobra stretch.
Common mistakes
- Flaring elbows outward places excess stress on the shoulder joints instead of targeting the triceps.
- Rushing the transition between the push-up and cobra reduces the core and back stretching benefits.
- Sagging the hips during the push-up phase strains the lower back before you reach the cobra portion.
Muscles worked
Primary: pectorals. Secondary: triceps, lower back, core.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3–4 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have wrist or lower back discomfort, ease off or choose a gentler push-up variation.
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
What should I do if my wrists hurt during the diamond push-up?
Try placing your hands slightly forward or performing the movement on your knuckles or push-up handles to ease wrist tension.
How often can I practice diamond cobra push ups?
2 to 3 times per week is plenty for recovery, allowing your chest and triceps time to adapt and grow stronger.
Why do I feel this more in my shoulders than my chest?
If your hands are placed too high up toward your face or your elbows flare out, your shoulders take over the workload.