Push-Up to Cobra — how to, muscles worked, alternatives

How to do the Push-Up to Cobra

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 40% of bodyweight
Easier Close Grip Knee Push-Up 53% of bodyweight
This exercise Push-Up to Cobra 64% of bodyweight
Harder Side to Side Push-Up 72% of bodyweight
Harder Barbell Floor Press Intermediate

Too hard for now? Start with the Close Grip Knee Push-Up.

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.