Pike to Cobra Push-up
Description
The pike to cobra push-up is a dynamic exercise where you start in a pike (downward dog) position, perform a push-up while sweeping your body forward into a cobra position, then push back into the pike. It builds shoulder strength, chest mobility, and full-body coordination — a yoga-inspired strength flow.
Muscle Group
Equipment Required
Pike to Cobra Push-up Instructions
- Start in a downward-facing dog pose — hips lifted high, body in an inverted V.
- Bend your arms and lower your head toward the floor in a pike push-up motion.
- As you lower, sweep your body forward and down — like a wave motion.
- Continue until your hips are near the floor and your chest is lifted in a cobra position.
- From cobra, push your hips up and back, returning to the downward dog pike position.
- That is one rep.
- Move smoothly with the breath. Keep your arms working throughout.
- Aim for 5 to 10 reps with control.
Pike to Cobra Push-up Form & Visual
Pike to Cobra Push-up Benefits
- Combines pike push-up strength with cobra mobility
- Builds shoulder strength and chest flexibility
- Develops body control and coordination
- No equipment needed
- Excellent dynamic warm-up
- Trains shoulder mobility under load
Pike to Cobra Push-up Muscles Worked
- Pectoralis major
- Anterior deltoid
- Triceps brachii
- Erector spinae
- Core (transition control)
Pike to Cobra Push-up Variations & Alternatives
- Pike to Cobra (no push-up)
- Pike Push-Up (hold pike position)
- Vinyasa Flow
- Cobra Pose
- Inchworm Push-Up
