Cobra Push-Up
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Push
Flowing from a hips-high inverted V down through a low sweep into a chest-up finish makes this as much a shoulder and spine mobility drill as a press. The glutes drive the final hip extension, which is why they end up listed as the prime mover here rather than the chest.
How to do the Cobra Push-Up
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
- Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
- As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
- Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
- Push through your hands to return to the inverted V position.
- Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
- Repeat for the desired number of repetitions.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Glutes · Legs
Squeezing the glutes locks the hips in line with the torso and stops the lower back from arching.
Secondary
- Abs — The abs hold the body rigid so the hips do not sag, which is why a push-up is also a moving plank.
- Delts — The front delts assist the chest, especially on decline variations where the feet are elevated.
- Triceps — The triceps finish the rep by locking the elbows, and they do more work the narrower your hands are.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Alternatives
Easier and harder
Frequently asked questions
What muscles does the Cobra Push-Up work?
The Cobra Push-Up primarily works the glutes. It also involves the abs, delts and triceps, which assist the movement and stabilise the joints.
Is the Cobra Push-Up good for beginners?
Not as a starting point. The Cobra Push-Up is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Cobra Push-Up?
If you cannot do the Cobra Push-Up, try the Handstand Push-Up, the Spider Crawl Push-Up or the Side Lying Push-Up. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cobra Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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