Narrow Grip Cobra Push-Ups

Alternatives

• Push-Up (Knees)
• Incline Push-Up
• Tempo Chest Press (3-0-1)

Summary

This narrow grip push-up variation emphasizes the triceps and inner chest. The cobra-style movement also encourages controlled spinal extension and a deeper stretch through the anterior chain.

Benefits of the Narrow Grip Cobra Push-Ups

• Targets the triceps and inner chest
• Encourages scapular control and shoulder stability
• Improves mobility through the chest and spine
• Enhances time under tension
• Great bodyweight alternative to close-grip pressing

Narrow Grip Cobra Push-Ups Muscles Worked

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

Instructions

1. Start lying face down with hands under shoulders and elbows tucked in
2. Press your chest upward, lifting your torso while keeping hips down
3. Extend your arms fully into a cobra-like position
4. Lower slowly, controlling the descent
5. Maintain a narrow hand position throughout
6. Focus on elbow tuck and triceps engagement
7. Repeat for the desired number of reps

Common Mistakes

1. Placing hands too wide
2. Letting elbows flare out
3. Using momentum instead of controlled movement
4. Overextending the lower back
5. Not engaging triceps during the press