Cobra Push-Up
| English Name | Cobra Push-up |
|---|---|
| Difficulty | Beginner |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Pectoralis Major |
| Muscle Groups | Chest muscles |
|---|---|
| Workout Type | Calisthenics Endurance Functional Strength training |
| Required equipment | No equipment |
💠 Exercise guide
✅ The Cobra Push-Up is a bodyweight push-up variation in which the hips and legs remain on the floor, combining upper-body pressing (chest, triceps, anterior shoulder) with chest opening and controlled spinal extension. This movement is useful for warm-ups, refining pressing technique, and improving posture awareness.
💠 Execution Guide
Setup
✅ Lie face down; legs extended with either the toes tucked under or the tops of the feet on the floor (both options are acceptable).
✅ Place your palms beside your ribs/under your shoulders, fingers pointing forward.
✅ Keep your elbows close to your torso and shoulders away from your ears (gentle depression).
✅ Keep your hips and thighs on the floor; lightly engage your core to reduce stress on the lower back.
✅ Maintain a neutral neck; look slightly ahead of your hands.
Execution
✅ Press your palms into the floor and lift your chest up; the spine moves into controlled extension.
✅ Extend your elbows until nearly straight (without aggressively locking them out).
✅ Keep your hips and legs on the floor (this is the defining feature of the Cobra variation).
✅ Pause for 1 second at the top with control; chest open, shoulders down.
✅ Bend your elbows to slowly lower your upper body until your chest is close to the floor.
Coaching Cues
✔️ “Lift your chest forward and up; don’t crank your neck.”
✔️ “Keep your elbows close to your body; distribute the pressure through your palms.”
✔️ “Shoulders down and back; don’t shrug.”
✔️ “Keep your ribs controlled; don’t compress your lower back.”
✔️ “Rise smoothly and under control; lower even more slowly.”
Benefits of the exercise
1️⃣ Reinforces the pressing pattern with less load compared to a classic push-up
2️⃣ Effectively engages the pectoralis major within a controllable range
3️⃣ Strengthens the triceps through elbow extension
4️⃣ Engages the anterior deltoid as a supporting muscle
5️⃣ Improves chest opening and overall posture quality
6️⃣ Enhances thoracic mobility through controlled spinal extension
7️⃣ Trains scapular control (keeping the shoulders down and stable)
8️⃣ A suitable option for warming up before presses and upper-body movements
9️⃣ Appropriate for hypertrophy/endurance with higher reps and no equipment
🔟 Easily regressed/progressed and combined with other push-up variations
Common Mistakes
❌ Lifting the hips off the floor (turning it into a standard or dive bomber push-up)
❌ Aggressively locking out the elbows and “jamming” the joint
❌ Shrugging (shoulders rising toward the ears)
❌ Uncontrolled lumbar hyperextension (lower-back strain/pain)
❌ Excessively jutting the head forward and cranking the neck
❌ Elbows flaring out to the sides (extra stress on the shoulders)
❌ Dropping down carelessly and letting the chest hit the floor
❌ Moving too fast and eliminating control in the negative phase
Breathing Pattern
🌬️ Inhale during the lowering/return phase (as you come down)
💨 Exhale during the upward phase (pressing into Cobra)
🔸 If you pause at the top: take a short, controlled breath without prolonged breath-holding
ROM Guidelines
🔵 Recommended range: Lower until your chest is close to the floor, then press up into a comfortable extension while keeping your hips on the ground.
🔵 Minimum acceptable range: partial rise with proper scapular control and no pain.
🔵 Risky range: forced or painful lumbar extension, or excessive neck extension.
Precautions & Contraindications
⚠️ Lower-back pain or injury (especially extension sensitivity), spondylolisthesis, or worsening sciatic pain
⚠️ Shoulder impingement or anterior shoulder pain during deep extension
⚠️ Wrist pain (if needed: use fists, parallettes, or adjust hand angle)
⚠️ If sharp pain or numbness occurs: stop the movement and modify the range or choose an alternative
Variations & Alternatives
🔹 Easier: Short-range Cobra / hands elevated on an incline
🔹 Standard: Cobra Push-Up
🔹 More advanced: Hindu Push-Up / Dive Bomber Push-Up (arched path with greater load)
🔹 Alternatives: Standard push-up, resistance band chest press, Push-Up Plus (for serratus activation)
Advanced Biomechanics
🧠 With the hips remaining on the floor, the body’s lever is shortened, reducing the relative load on the chest and triceps compared to a full push-up.
🧠 At the same time, a spinal extension component is added; therefore, trunk control and avoiding excessive lower-back compression are critically important.
Programming Tips
📌 Technique / Warm-Up Goal: 1–2 sets × 6–10 reps (slow tempo)
📌 Endurance / Fitness Goal: 2–4 sets × 12–25 reps | 45–75 seconds rest
📌 Light Hypertrophy Goal: 3–4 sets × 8–15 reps | 3–1–2 tempo
📌 Programming Placement: After shoulder/thoracic mobility work or before heavy pressing movements
💠 Muscle Involvement
✅ The Cobra Push-Up primarily activates the chest and triceps through elbow extension and pressing the palms into the floor, while the rising chest and trunk extension simultaneously increase the demand for trunk and shoulder girdle control.
Main muscles
Synergistic muscles
Stabilizers
Pectoralis major muscle
The pectoralis major, or large chest muscle, is one of the most important muscles of the thoracic region, located on the anterior part of the chest. This muscle is responsible for various shoulder movements such as adduction, rotation, and flexion of the arm. It plays a key role in pushing movements such as the bench press and push-ups. Strengthening this muscle improves upper-body strength, enhances chest aesthetics, and increases stability in strength training exercises.
🖼️ Image Gallery
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🔷 Full Description
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✅ Persian Name: Sinei Bozorg
✅ Latin Name: Pectoralis Major
✅ Common Name: Chest Muscle | Pecs
✅ Location
🟡 Positioned at the front of the chest, lying over the pectoralis minor muscle.
🟡 Originates from the clavicle, sternum, and ribs, and attaches to the humerus.
🟡 Plays a key role in pushing movements such as the bench press and push-ups.
✅ 🦾 Origin
✔ Medial part of the clavicle
✔ Sternum
✔ Ribs 1 to 6
✅ 🦿 Insertion
✔ Bicipital groove of the humerus
✅ 📌 Classification and Function
The pectoralis major muscle consists of two main parts:
1️⃣ Clavicular Head
✔ Responsible for raising the arm and moving it forward
✔ Active in movements such as the incline bench press
2️⃣ Sternocostal Head
✔ Responsible for adducting the arm inward and downward
✔ Active in movements such as the flat bench press and push-ups
✅ Main Functions:
✔ Flexion of the arm at the shoulder joint
✔ Adduction of the arm toward the body
✔ Internal rotation of the arm
✔ Assisting in pushing movements such as the bench press and push-ups
✅ 💪🏻 Muscle Fiber Type
✔ A combination of fast-twitch fibers for generating explosive power
✔ A small amount of slow-twitch fibers for maintaining muscular endurance
✅ 🏋🏻♂️ Role in Movement and Athletic Performance
✔ Primary muscle involved in bench press, parallel bar dips, push-ups, and cable flys
✔ Enhances upper body strength in bodybuilding, CrossFit, and boxing
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A large and powerful muscle responsible for explosive upper body movements
✔ Strengthening it improves performance in all pushing exercises and helps prevent shoulder injuries
🧠 Innervation
✔ Medial & Lateral Pectoral Nerves
🩸 Blood Supply
✔ Lateral Thoracic Artery
✔ Internal Thoracic Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: Bench press, parallel bar dips, cable crossovers
✔ Boxing & MMA: Delivering powerful punches and maintaining a defensive guard
✔ Pushing sports: Push-ups, dips, upper-body strength exercises
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works in coordination with the anterior deltoid, triceps brachii, and pectoralis minor during pushing movements
✔ Strengthening it helps reduce stress on the shoulder joint and prevents injuries
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in the muscle can lead to reduced upper body strength and poor posture
✔ Overstretching may result in tendon inflammation or partial tears
✅ 🏋🏻♂️ Main Exercises to Strengthen the Pectoralis Major
1️⃣ Barbell Bench Press
The best exercise for increasing chest strength and size
2️⃣ Incline Bench Press
Strengthens the clavicular head of the chest muscle
3️⃣ Parallel Bar Dips
Develop the size and strength of the pectoralis major muscle
4️⃣ Cable Crossover
Focuses on adducting and contracting the muscle
5️⃣ Dumbbell Fly
Stretches and strengthens the chest muscles
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Chest stretch on the wall | Improves chest flexibility
✔ Standing chest stretch | Increases the range of motion of the shoulder and chest
✅ Fun Fact
✔ The pectoralis major is one of the strongest upper body muscles and plays a vital role in all strength-based sports.
✅ Practical Tip
✔ To build a well-developed and symmetrical chest, combine pushing exercises with stretching movements and focus on all areas of the muscle.
🔴 Name & Location
A large, superficial muscle at the front of the chest
🟠 Anatomy
Consists of two heads (clavicular and sternocostal) with different functions
🟡 Function
Adduction, internal rotation of the arm, and assistance in pushing movements
🟢 Physiology
A combination of fast- and slow-twitch fibers for power and endurance
🔵 Innervation
Medial and lateral pectoral nerves
🟣 Importance
Key in bodybuilding, boxing, swimming, and pushing movements
🟤 Exercises
Bench press, dips, cable crossovers, dumbbell flys
⚫ Fun Facts
The most important muscle for building upper-body strength and chest
Triceps Brachii Muscle
The triceps brachii is one of the strongest muscles of the posterior arm, with its primary function being elbow extension and generating force in pushing movements. This muscle has three heads (long, medial, and lateral), all located at the back of the arm, and they attach to the ulna in the forearm.
✅ Why is this muscle important?
✔ The sole muscle responsible for elbow extension and essential in strength movements.
✔ Stabilizes the elbow and shoulder joints during pressing exercises like the bench press.
✔ Directly impacts strength gains in bodybuilding, gymnastics, boxing, and weightlifting.
🖼️ Image Gallery
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🔷 Full Description
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✅ Persian Name: Azole Se Sare Bazoei
✅ Latin Name: Triceps Brachii
✅ Common Name: Back of the Arm
✅ Location:
🟡 Located in the posterior (back) part of the arm, extending from the scapula to the forearm bone.
🟡 Composed of three heads: long, medial, and lateral.
🟡 Responsible for elbow extension and assists in shoulder stabilization.
✅ 🦾 Origin
✔ Long Head: originates from the infraglenoid tubercle of the scapula
✔ Medial Head: originates from the posterior surface of the humerus, below the lateral head
✔ Lateral Head: originates from the posterior surface of the humerus, above the medial head
✅ 🦿 Insertion
✔ Ulna bone – olecranon process
✅ 📌 Classification and Function
The three main heads of the triceps brachii muscle are:
1️⃣ Long Head
✔ The strongest head and the only one originating from the scapula.
✔ Besides extending the elbow, it plays a role in arm movements and shoulder stabilization.
✔ More active in movements that involve pulling weight behind the body, such as parallel dips.
2️⃣ Medial Head
✔ Located beneath the lateral head and more active during strength and endurance movements.
✔ Plays a greater role in light, repetitive exercises like cable triceps extensions.
3️⃣ Lateral Head
✔ Responsible for muscle mass and the V-shape appearance of the back of the arm.
✔ More active in heavy exercises such as close-grip bench press and lying barbell triceps extensions.
✅ Main Functions:
✔ Elbow extension – the primary muscle responsible for straightening the forearm.
✔ Stabilizes the elbow during pressing movements such as push-ups and bench press.
✔ Assists shoulder movements (long head of the muscle).
✅ 💪🏻 Muscle Fiber Type
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I) ✔ Fast-twitch fibers are activated during powerful and explosive movements such as bench press and dips.
✔ Slow-twitch fibers are important for endurance in continuous movements like push-ups and parallel bar exercises.
✅ 🏋🏻♂️ Role in Motor and Athletic Performance
✔ Active in all pressing movements such as bench press, push-ups, dips, and parallel bar exercises.
✔ Plays a key role in sports like boxing, weightlifting, gymnastics, and basketball.
✔ Helps stabilize the shoulder joint during overhead movements like shoulder press and clean and jerk.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A very strong and essential muscle for increasing upper body strength.
✔ Weakness in this muscle leads to reduced strength in pressing movements and increased strain on the elbow and shoulder.
🧠 Innervation
✔ The radial nerve (C6–C8) is responsible for controlling this muscle.
🩸 Blood Supply
✔ Deep brachial artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: Active in triceps exercises, bench press, dips, and lying barbell presses.
✔ Boxing and martial arts: Plays a key role in straight punches and increasing punching power.
✔ Weightlifting: Helps stabilize the elbow during shoulder presses and clean and jerk.
✔ Gymnastics and CrossFit: Vital in movements like parallel bars, pull-ups, and dips.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works alongside the deltoid and pectoral muscles during pressing movements.
✔ Weakness in this muscle increases strain on the shoulder and elbow, raising the risk of joint injury.
✅ 💉 Vulnerability and Potential Issues
✔ Strain or inflammation of the triceps tendon (Triceps Tendinitis) causes pain at the back of the elbow.
✔ Weakness in this muscle may reduce pressing strength and increase strain on the shoulders.
✅ 🏋🏻♂️ Main Exercises to Strengthen the Triceps Brachii Muscle
1️⃣ Lying Barbell Triceps Extension (Skull Crushers) – targets all heads of the muscle
2️⃣ Parallel Dips – best for strength and endurance
3️⃣ Cable Triceps Pushdown – ideal for muscle isolation
4️⃣ Close-Grip Bench Press – combines triceps and chest muscles
5️⃣ Overhead Dumbbell Triceps Extension – emphasizes the long head more
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Triceps stretch to improve flexibility.
✔ Massage and foam rolling to reduce tension after exercise.
✅ 🔍 Interesting Fact
✔ 70% of the arm’s volume comes from the triceps brachii! If you want bigger arms, you need to focus on this muscle.
✅ 💡 Practical Tip
✔ For complete growth, perform exercises at different angles to engage all three heads of the muscle!
🔴 Name and Location: A three-headed muscle located at the back of the arm, extending from the shoulder to the elbow.
🟠 Anatomy: Originates from the scapula and humerus, and attaches to the ulna bone in the forearm.
🟡 Function: Elbow extension, shoulder stabilization, and assisting pressing movements.
🟢 Physiology: Contains both strength and endurance fibers, active in power and endurance arm movements.
🔵 Innervation: Radial nerve (C6–C8), which controls the function of this muscle.
🟣 Importance: Active in bodybuilding, boxing, weightlifting, swimming, CrossFit, and gymnastics.
🟤 Exercises: Parallel dips, close-grip bench press, lying barbell triceps extension, overhead dumbbell triceps extension, cable triceps pushdown.
⚫ Interesting Fact: It makes up 70% of the arm’s volume, so focusing on this muscle is essential for increasing arm size!
Anterior Deltoid muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
💠 Other Exercises
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💠 Muscle Training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
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🔹 The muscle group engaged in this movement is highlighted in color.
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✅ General Overview and Recommendations for the Public
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