Cobra full push up

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Deltoids, Triceps Brachii

Secondary muscles

Trapezius, Erector Spinae

How to do it

1. Begin in a plank position with your hands placed under your shoulders, your body forming a straight line from head to heels.
2. Perform a push-up by lowering your body towards the floor by bending your elbows, keeping them close to your sides.
3. As your chest reaches the floor, leave your hips on the floor and press through your palms to lift your chest up, straightening your arms and arching your back into the cobra position.
4. Bend your arms to lower your chest back to the floor, then press through your palms to lift your body back to the starting plank position. Repeat for the desired number of repetitions.

Form tips

• Focus on using your chest, shoulders, and triceps to push your body up while keeping your elbows close to your sides.
• Perform the movement with control, especially during the transitions between plank, push-up, and cobra positions to maximize muscle activation and prevent injury.
• Keep your hips on the floor during the cobra position to maintain proper form and maximize the stretch in your lower back.
• Breathe steadily throughout the exercise, exhaling as you push up and lift your chest, and inhaling as you lower yourself.