Movement overview

The Cobra Push Up is a dynamic bodyweight exercise that combines elements of a traditional push-up with a back extension movement, targeting the chest, triceps, shoulders, and lower back. It enhances upper body strength and flexibility while engaging the core.

Step-by-step cues

1. Start in a prone position on the floor with your legs extended and feet together.
2. Place your hands under your shoulders, palms flat on the ground.
3. Engage your core and press through your palms to lift your chest off the ground, extending your arms fully while keeping your elbows close to your body.
4. Simultaneously, arch your back and lift your head towards the ceiling, resembling a cobra pose.
5. Hold the top position briefly, then slowly lower your chest back to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows close to your body throughout the movement to maximize triceps engagement.
• Focus on controlled movements to enhance muscle activation and prevent injury.
• Ensure that your core is engaged to maintain stability and protect your lower back.
• Breathe out as you push up and inhale as you lower down.
• If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.