Cobra Push-Up

Alternatives

• Tricep Bench Dips
• Dumbbell Tricep Kickbacks
• Skull Crushers

Summary

This push-up variation uses a narrow hand position to emphasise the triceps, especially the long head. The cobra push-up motion also engages the chest and anterior shoulders while increasing stretch and control.

Benefits of the Cobra Push-Up

• Strong triceps activation through full range
• Enhances bodyweight strength and control
• Encourages scapular stability and shoulder mobility
• No equipment required
• Doubles as a chest and shoulder mobility drill

Cobra Push-Up Muscles Worked

• Primary: Triceps Brachii
• Secondary: Pectorals, Anterior Deltoids, Core

Instructions

1. Lie face down with hands close to your ribcage and elbows tucked
2. Press through your palms to lift your chest into a cobra-style extension
3. Keep hips down and shoulders relaxed
4. Lower slowly back to the ground with control
5. Keep elbows pointing back throughout the movement
6. Focus on tricep engagement, not just pushing up
7. Repeat for the desired number of reps

Common Mistakes

1. Placing hands too far forward
2. Flaring elbows outward
3. Rushing the press and missing contraction
4. Arching the lower back excessively
5. Letting shoulders shrug up toward ears