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Kneeling Cobra Push-Up

Step by step instructions, muscle activation and variants for the Kneeling Cobra Push-Up.

EasyTricepsMiddle chest

About this exercise

The kneeling cobra push-up is a bodyweight chest exercise performed from the knees. As you lower your body, you guide your hips toward the floor in a wave-like cobra motion, then push through the chest to return. It challenges the chest and triceps while being more accessible than a standard push-up.

How to Perform

  • Start in a kneeling plank position with hands slightly wider than shoulder-width and knees on the floor
  • Lower your hips toward the floor, allowing your elbows to bend outward as your chest descends
  • Guide your body forward in a sweeping cobra-like arc, bringing your chest close to the ground
  • Press through your palms and push your hips back up, reversing the arc
  • Squeeze your chest at the top and reset before the next rep

Muscle Activation

Primary
TricepsMiddle chest
Secondary
CoreFront shouldersUpper chest

About the Kneeling Cobra Push-Up

The Kneeling Cobra Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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