How To Do Cobra Push Ups
Cobra Push Ups are a variation of the traditional push-up that focuses on the chest, shoulders, and core while incorporating a unique movement pattern. This exercise helps improve upper body strength and flexibility.
Step-by-Step Guide to Properly Execute Cobra Push Ups
Starting Position
Begin by lying face down on the floor with your legs extended and feet hip-width apart. Place your hands under your shoulders, fingers pointing forward. Engage your core and keep your body in a straight line from head to heels.
First Push Up
Press through your hands to lift your chest off the ground while keeping your hips and legs in contact with the floor. Your elbows should be slightly bent and close to your body. Focus on squeezing your shoulder blades together as you lift.
Cobra Position
As you reach the top of the push-up, arch your back slightly and lift your chest higher, resembling a cobra. Hold this position for a moment, feeling the stretch in your chest and shoulders.
Lowering Down
Slowly lower your chest back down towards the floor, maintaining control. Your elbows should remain close to your body as you descend. Return to the starting position and prepare for the next repetition.
Tips for Proper Form
Keep your core engaged throughout the movement to maintain stability. Avoid letting your hips sag or rise too high. Focus on smooth, controlled movements to maximize effectiveness and prevent injury.
Cobra Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2-3 times per week.
- Intermediate: 4 sets of 8-12 reps, 1-2 minutes rest, 3-4 times per week.
- Advanced: 5 sets of 12-15 reps, 1 minute rest, 4-5 times per week.
What Are The Benefits Of Cobra Push Ups
- Strengthens the chest and shoulders
- Improves core stability
- Increases flexibility in the spine
- Builds endurance for traditional push-ups
Common Mistakes to Avoid
- Letting hips sag: Keep your body in a straight line.
- Raising hips too high: Maintain a neutral spine throughout the movement.
- Not engaging the core: Always keep your core tight to support your back.
- Using momentum: Focus on controlled movements rather than rushing through reps.
Similar Exercises To Try For Your Workout.
FAQ About Cobra Push Ups
Cobra push-ups are great for building strength in your chest, shoulders, and arms. They also help improve your core stability and flexibility in your back. This exercise can enhance your overall body control and posture. By using your body weight, you can strengthen muscles without needing any equipment. Regular practice can lead to better performance in other exercises and daily activities.
To do a cobra push-up, start in a plank position with your hands under your shoulders. Lower your body like a regular push-up. As you push up, lift your chest and arch your back, pushing your hips down. Your head should look up. Keep your elbows close to your body. Lower back down and repeat. Focus on using your chest and arms, and keep your core tight for stability.
Yes, cobra push-ups can help improve your overall strength. They work your chest, shoulders, and arms while also engaging your core and back. This exercise helps build muscle and stability. As you get stronger, you can do more challenging variations. Just make sure to use the right form to avoid injury and get the most benefit.
Yes, cobra push-ups can be included in a beginner workout routine. They help build strength in the chest, shoulders, and core. Start slowly and focus on your form. If you find them too challenging, you can modify them by doing regular push-ups or knee push-ups first. As you get stronger, you can add cobra push-ups to your routine for variety and to target different muscles.
