# Cobra Push-Up

A floor push-up variation that raises the upper body into a cobra position while the hips stay on the floor. Trains the triceps and chest and moves the spine through extension.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/cobra-push-up/video/male.mp4
- HTML: https://seto.fit/exercises/cobra-push-up/

## Muscles worked

- Triceps: 8/10
- Mid chest: 7/10
- Front delts: 6/10
- Serratus anterior: 4/10
- Traps: 3/10

## How to do the Cobra Push-Up

1. Lie face down, legs straight, hands flat under your shoulders.
2. Press through your palms to raise your upper body, hips staying on the floor.
3. Straighten your arms, then bend them to lower your chest to the floor.

### Full technique — 6 steps

1. Lie face down with legs extended, tops of feet on the floor, and hands flat under your shoulders.
2. Keep your elbows close to your sides and pull your shoulders down away from your ears.
3. Press through your palms to straighten your arms and raise your upper body off the floor.
4. Keep your hips and thighs on the floor as your upper body rises.
5. Raise until your arms are straight, without forcing extra height through your lower back.
6. Bend your elbows and lower your chest back to the floor with control.

## Common mistakes

- Letting hips lift off floor
- Forcing height through the lower back
- Shrugging shoulders toward ears
- Elbows flaring straight out
- Dropping the chest without control

## Form cues

- Press through the palms
- Keep hips grounded
- Shoulders away from ears
- Lift through the chest
- Straighten arms fully

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Medicine ball**: [Lying Medicine Ball Chest Press](https://seto.fit/exercises/lying-medicine-ball-chest-press/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Resistance bands**: [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/), [Band Assisted Push-Up](https://seto.fit/exercises/band-assisted-push-up/)
- **Kettlebell**: [Kettlebell Crossover Push-Up](https://seto.fit/exercises/kettlebell-offset-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/) — 35% of bodyweight
- **This exercise: Cobra Push-Up — 40% of bodyweight**
- Harder: [Diamond Push-Up](https://seto.fit/exercises/diamond-push-up/) — 70% of bodyweight
- Harder: [Close Grip Decline Push-Up](https://seto.fit/exercises/close-grip-decline-push-up/) — 78% of bodyweight

## Quick answers

### What muscles does the Cobra Push-Up work?

Primary: Triceps 8/10, Mid chest 7/10. Also works: Front delts 6/10, Serratus anterior 4/10, Traps 3/10.

### When should I do the Cobra Push-Up in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Cobra Push-Up?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cobra Push-Up?

Medicine ball: Lying Medicine Ball Chest Press. Weight plates: Weighted Push-Up, Deficit Push-Up. Resistance bands: Resistance Band Floor Press, Band Assisted Push-Up. Kettlebell: Kettlebell Crossover Push-Up.

### What is an easier version of the Cobra Push-Up?

Outdoor Chest Press (35% of bodyweight).

### What is a harder version of the Cobra Push-Up?

Diamond Push-Up (70% of bodyweight), Close Grip Decline Push-Up (78% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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