Pike-to-cobra Push-up

The pike-to-cobra push-up is a dynamic bodyweight exercise that combines elements of a push-up, pike, and cobra pose. It targets the glutes primarily, while also engaging the core, shoulders, and triceps. The movement requires transitioning between an inverted V (pike) position and a cobra pose, demanding strength, flexibility, and coordination.

Quick Facts

How to Do Pike-to-cobra Push-up

Follow these step-by-step instructions to perform Pike-to-cobra Push-up with proper form and technique.

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

Understanding which muscles Pike-to-cobra Push-up targets helps you integrate it effectively into your training program.

Benefits of Pike-to-cobra Push-up

Incorporating Pike-to-cobra Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Glutes Development: Pike-to-cobra Push-up directly targets and strengthens the Glutes, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Core, Shoulders, and Triceps, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Pike-to-cobra Push-up build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Pike-to-cobra Push-up safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Pike-to-cobra Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Glutes and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Glutes typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Pike-to-cobra Push-up, track these metrics during your workouts: