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Chest · Body Weight
Cobra Full Push Up
Cobra Full Push Up is a beginner compound yoga exercise that works the pectorals (chest), with the upper back and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Upper Back · Trapezius
- Lower Back · Erector Spinae
How to do Cobra Full Push Up
- Begin in a plank position with your hands placed under your shoulders, your body forming a straight line from head to heels.
- Perform a push-up by lowering your body towards the floor by bending your elbows, keeping them close to your sides.
- 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.
- 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.
Cobra Full Push Up alternatives
More pectorals exercises
Cobra Full Push Up FAQ
What muscles does Cobra Full Push Up work?
Cobra Full Push Up mainly works the pectorals in the chest (Pectoralis Major, Deltoids and Triceps Brachii). The upper back and lower back work as secondary muscles.
What equipment do you need for Cobra Full Push Up?
None. Cobra Full Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Cobra Full Push Up should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cobra Full Push Up good for beginners?
Yes. Cobra Full Push Up is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Cobra Full Push Up burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Cobra Full Push Up?
Other exercises for the pectorals include Band Push-Up, Assisted Weighted Push Up, Resistance Band Assisted Push-Up and Suspension Trainer With Grips Push-Up to Side Plank.
For developers
Use Cobra Full Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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