Cobra Push Up
Description
The cobra push-up (similar to Hindu push-up) flows from a downward dog position, through a low push-up, and into a cobra stretch — then reverses. It builds pressing strength while simultaneously stretching the chest, shoulders, and hip flexors through the flowing motion.
Equipment Required
Cobra Push Up Instructions
- Start in a downward dog position — hips high, hands and feet on the floor.
- Bend your elbows and swoop your chest forward and low, skimming close to the floor.
- Continue forward and up into a cobra position — hips on the floor, chest up, arms extended.
- Push your hips back up to return to downward dog.
- Continue flowing: downward dog → swoop → cobra → return.
- Move smoothly through the full arc.
- Aim for 8 to 12 reps per set.
- Each rep provides pressing and stretching simultaneously.
Cobra Push Up Form & Visual
Cobra Push Up Benefits
- Combines pressing with mobility work
- Stretches chest, shoulders, and hip flexors
- Builds pressing strength through a flowing arc
- No equipment needed
- Develops full-body coordination
- Yoga-inspired movement pattern
Cobra Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Erector spinae (cobra extension)
- Hip flexors (stretched in cobra)
- Core (transition)
Cobra Push Up Variations & Alternatives
- Hindu Push-Up
- Dive Bomber Push-Up
- Standard Push-Up
- Pike Push-Up
- Yoga Flow Push-Up
