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Pike-to-Cobra Push-Up

AdvancedStrengthTier T3

From a push-up position, lift the hips into an inverted V. Swoop the upper body down and forward under the hands, then rise into a cobra with the arms extended.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Begin in a push-up position with the hands slightly wider than shoulder width and the feet together.
  • Keep the body straight ready to lift the hips.
  1. She holds a straight push-up plank, hands set slightly wider than shoulder width under her, feet together, body in one line.

    Step 1 of 5

    Start in a push-up position with the hands slightly wider than shoulder width and the feet together.

  2. She lifts her hips high into an inverted V, straight arms and straight legs forming a peak, heels reaching toward the floor.

    Step 2 of 5

    Lift the hips up towards the ceiling forming an inverted V shape.

  3. She swoops her upper body down and forward between her hands, elbows bent close to her body, chest lowering past the hands, hips dropping toward the floor.

    Step 3 of 5

    Lower the upper body towards the ground bending the elbows and shifting the weight forward.

  4. She rises into the cobra with her arms straightened, chest lifted up and forward, hips lowered toward the floor, back gently arched.

    Step 4 of 5

    Transition into a cobra pose by straightening the arms and lifting the chest up.

  5. She holds a straight push-up plank, hands set slightly wider than shoulder width under her, feet together, body in one line.

    Step 5 of 5

    Start in a push-up position with the hands slightly wider than shoulder width and the feet together.

Safety Information

Lift the hips into the inverted V before the dive and keep the elbows close to the body on the way down. Move through the swoop only as far as the shoulders allow comfortably rather than forcing the dive. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.