The Pike-To-Cobra Push-Up is a challenging variation of the traditional push-up that targets the arms, shoulders, chest, and core muscles. This exercise involves transitioning between a pike position, where the hips are elevated and the body forms an upside-down V shape, and a cobra position, where the chest is lifted and the hips are lowered close to the ground.
How to perform
Step-by-step instructions for the Pike-To-Cobra Push-Up:1. Begin in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Engage your core muscles and lift your hips up towards the ceiling, forming an upside-down V shape with your body. This is the starting pike position.
3. Lower your chest towards the ground while keeping your arms close to your sides, transitioning smoothly into the cobra position.
4. Press through your palms to lift your chest up towards the ceiling, extending your arms fully and keeping your hips close to the ground.
5. Pause briefly in the cobra position, then reverse the movement by lowering your chest back towards the ground and lifting your hips back up towards the ceiling to return to the pike position.
6. Repeat the movement for the desired number of reps, focusing on maintaining proper form and control throughout the exercise.
It is important to perform this exercise with proper form to avoid strain or injury. Start with a manageable number of reps and gradually increase the difficulty as you build strength and endurance. Additionally, listen to your body and modify the exercise as needed to suit your fitness level.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.