How to do the Cobra Push-Up
- Lie face down, legs straight, hands flat under your shoulders.
- Press through your palms to raise your upper body, hips staying on the floor.
- Straighten your arms, then bend them to lower your chest to the floor.
Full technique — 6 steps
- Lie face down with legs extended, tops of feet on the floor, and hands flat under your shoulders.
- Keep your elbows close to your sides and pull your shoulders down away from your ears.
- Press through your palms to straighten your arms and raise your upper body off the floor.
- Keep your hips and thighs on the floor as your upper body rises.
- Raise until your arms are straight, without forcing extra height through your lower back.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Medicine ball
Weight plates
- Weighted Push-Up Harder
- Deficit Push-Up Harder
Resistance bands
- Resistance Band Floor Press Easier
- Band Assisted Push-Up Same level
Kettlebell
- Kettlebell Crossover Push-Up Harder
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
- This exercise Cobra Push-Up
- Harder Diamond Push-Up
- Harder Close Grip Decline Push-Up
Too hard for now? Start with the Outdoor Chest Press.
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).
