How to do a Pike-to-Cobra Push-Up

The Pike-to-Cobra Push-Up is an intermediate bodyweight exercise that works your chest and glutes, with help from your core, shoulders and triceps.

How to do a Pike-to-Cobra Push-Up, step by step

1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
6. Push through your hands to return to the inverted V position.
7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
8. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Not maintaining core engagement
• Arching the back excessively during the cobra portion
• Failing to control the transition between pike and cobra
• Elbows flaring out

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Push-Up Inside Leg Kick
• Push-Up
• TRX Push-Up
• Barbell Back Squat

Frequently asked questions

What muscles does the Pike-to-Cobra Push-Up work?

The Pike-to-Cobra Push-Up mainly works your chest and glutes. It also works your core, shoulders and triceps.

Is the Pike-to-Cobra Push-Up good for beginners?

It can be, with some coaching. The Pike-to-Cobra Push-Up is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.

How many sets and reps of the Pike-to-Cobra Push-Up should I do?

A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Pike-to-Cobra Push-Up?

Good alternatives are Push-Up Inside Leg Kick, Push-Up and TRX Push-Up.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises