How To Do Cobra Push Up Properly

Not to be confused with Cobra Pose for yoga, Cobra Push Up is a push up variation that uses the body weight to facilitate the development of the arms, shoulders and core.

You get to stretch out stiff muscles and increase upper body flexibility, which at the same time gives you an open window to comfortably get in sync with other workout techniques.

It is quite an engaging and challenging workout as it incorporates stretching and building up of the body muscles all in one technique.

HOW TO DO COBRA PUSH UP PROPERLY

Since the workout requires your body weight, make sure to get your physicians go ahead to do the workout if you have any injuries.

A workout mat is best for this exercise.

  • Spread your workout mat and stand on the edge.
  • Proceed to be in a plank position with your hands wider than your shoulder – width, elbows straight and toes firmly pushing to the floor. This is your starting position
  • Inhale and lower your upper body until you are inches from the floor, in a push up stance.
  • Exhale and push up your upper body while stretching backwards and outwards to activate and fully stretch out your lower back. You may feel or hear a pop.
  • Maintain the position while breathing normally until you feel your core and triceps contracting and your lower back stretching. It should feel satisfactory and worked up at the same time.
  • Go back to your starting position and remember to not rest your body on the floor for a more effective and engaging workout.
  • Do 2 sets of 10 – 12 reps.

WHAT MUSCLES DO COBRA PUSH UP WORK

TRICEPS MUSCLES

The triceps main function is controlling the movements of the elbow that is extension of the forearm at the elbow joint. The muscle supports the bodyweight when pushing up and performing the stretch technique.

To have well-developed triceps muscle without using weights, this exercise is one of the best go to while working out at home.

PECTORAL MUSCLES

The muscles main work is arm internal rotation and adduction on the shoulder joint. As the shoulder joints face tension, the chest muscles help keep the joints in place and avoid any injuries on the arms and shoulders while doing the technique.

Bracing the core and keeping a straight back prompts you to contract the pecs muscles at the chest thus activating them.

SHOULDERS

The Deltoid muscles on the shoulders activate throughout the exercise. The muscles protects the shoulder joint by capping it and facilitating the movement of the arm at the shoulders.

Constant up and down movement and stretching during this workout, develops and strengthens the deltoid muscles effectively.

ABS

The abdominal muscles are the primary muscles worked on while doing push-ups. The core gets activated and developed throughout the push-up movement.

The abs develop and adapt to flexibility at the same time.

COBRA PUSH UP BENEFITS

STRENGTHENS YOUR ARMS AND SHOULDERS

The Cobra Push Up uses body weight and the hands and legs act as hoists but the hands tend to hold more weight than the feet thus activating muscles and developing them effectively.

Incorporating this exercise in your daily workout plans is very beneficial to the development of your arms (triceps) and shoulders.

INCREASES UPPER BODY FLEXIBILITY

Stretching upper body muscles equals lose and flexible muscles. This helps you have a stress free upper body and flexible enough to incorporate more upper body workouts seamlessly.

RELEASE TENSION AND STRESS

Derived from the cobras’ movement, the final motion of the technique stretches the back, abdominal muscles and shoulders thus relieving muscle tension and stress. If you want to have both a challenging and tranquil exercise Cobra Push Up is the mix you need.

ALTERNATIVES TO COBRA PUSH UP

WIDE GRIP BARBELL BENCH PRESS

For wide grip barbell bench press, you will need a barbell and weights. Use appropriate weights and ask for assistance from your trainer/gym instructor.

How to do it:

  • Set the weights and barbell on the bench rack. Make sure to have your trainer or gym instructor with you to help you lift off the barbell from the rack.
  • Lie on the bench on your back with feet planted firmly on the sides.
  • Grab the barbell with a wider shoulder – width, lift it off the rack and position it over your chest with arms fully extended. This is your starting position.
  • Inhale and lower the barbell towards your chest and make sure its low enough to be able to press it upwards.
  • Exhale and press the barbell upwards back to your starting position.
  • Do desired reps according your upper body strength and endurance.

COBRA PUSH UP MISTAKES TO AVOID

CURVED/ROUNDED BACK

Let’s just say almost all workouts you do require a straight back. This is because almost all workouts assists you in maintaining a healthy spine and a straight strong spine is a healthy and safe spine.

With the stretching technique on this exercise, it prompts you to keep a straight back.

Maintain a straight spine to create an even body balance.

KEEPING HEAD DOWN

Your neck and back need to be align while doing this exercise. Facing forward and head up helps keep the back and neck straight and body balanced. Your neck will not be subjected to any tension and bending if you keep your head up throughout.

CROSSING FEET AT THE ANKLES

The old-fashioned push up has you crossing your legs to target those primary muscles for more contraction and build up, if not for show off but doing it in this work out is bad for your overall posture and alignment. It can lead to back pains and muscle overstretch.

CONCLUSION

Cobra Push Up is a good workout to do while at home and if you want to break a sweat without using weights. It is a good and effective workout even for beginners with triceps that are not well developed. Try doing push-ups for beginners. Ensure progress in your workout and you will master the technique with time.