# Push-Up to Cobra

A push-up that finishes in a cobra: at the bottom the hips lower to the floor and the arms press the upper body up into a back-bend before you return to the plank. Trains the triceps and chest and moves the spine through extension.

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

## Muscles worked

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

## How to do the Push-Up to Cobra

1. Start in a plank, hands under your shoulders, body straight from head to heels.
2. Bend your elbows to lower your chest toward the floor.
3. Lower your hips and press through your palms into a cobra, arms straight.
4. Bend your arms, then push back up to the plank.

### Full technique — 7 steps

1. Set up in a high plank with hands under your shoulders, on your toes, and your body straight from head to heels.
2. Bend your elbows and lower your body as one unit until your chest nears the floor.
3. Keep elbows angled back rather than flared straight out as you reach the bottom position.
4. Let your hips lower to the floor, then press through your palms to straighten your arms and raise your upper body.
5. Keep your legs straight and arch through your upper back without forcing extra height through your lower back.
6. Bend your elbows to lower your chest back toward the floor.
7. Lift your hips and press through your palms until your elbows are fully extended in the plank.

## Common mistakes

- Forcing height through the lower back
- Shrugging shoulders toward ears
- Elbows flaring straight out
- Hips sagging below shoulders
- Cutting the bottom short

## Form cues

- Press through the palms
- Keep elbows angled back
- Lift through the chest
- Shoulders away from ears
- Body moves as one

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 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: [Cobra Push-Up](https://seto.fit/exercises/cobra-push-up/) — 40% of bodyweight
- Easier: [Close Grip Knee Push-Up](https://seto.fit/exercises/close-grip-knee-push-up/) — 53% of bodyweight
- **This exercise: Push-Up to Cobra — 64% of bodyweight**
- Harder: [Side to Side Push-Up](https://seto.fit/exercises/side-to-side-push-up/) — 72% of bodyweight
- Harder: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/) — Intermediate

## Quick answers

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

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

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

Accessory. Goes after the main lifts. ≈ 7 min with rest.

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

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 15–20 reps, rest 45 s, 3–4 reps in reserve.

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

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 Push-Up to Cobra?

Close Grip Knee Push-Up (53% of bodyweight), Cobra Push-Up (40% of bodyweight).

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

Side to Side Push-Up (72% of bodyweight), Barbell Floor Press (Intermediate).

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

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