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Chest · Body Weight
Cobra Push Up
Cobra 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 Push Up
- Begin by lying face down on the floor with your legs extended straight behind you and your hands placed at shoulder level, palms flat on the floor and elbows close to your sides.
- Engage your core and press through your palms to lift your chest off the floor, straightening your arms to come into the cobra position. 3. Keep your hips on the floor. Hold the cobra position for a moment, feeling the stretch in your lower back and abdomen.
- . Slowly lower your chest back to the floor by bending your elbows, returning to the starting 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.
- Keep your hips on the floor during the cobra position to maintain proper form and maximize the stretch in your lower back.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
- Breathe steadily throughout the exercise, exhaling as you push up and lift your chest, and inhaling as you lower yourself.
Cobra Push Up alternatives
More pectorals exercises
Cobra Push Up FAQ
What muscles does Cobra Push Up work?
Cobra 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 Push Up?
None. Cobra 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 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 Push Up good for beginners?
Yes. Cobra Push Up is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Cobra 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 Push Up?
Other exercises for the pectorals include Band Push-Up, Resistance Band Assisted Push-Up, Assisted Weighted Push Up and Suspension Trainer With Grips Push-Up to Side Plank.
For developers
Use Cobra 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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