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"Cobra" Push-Up

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

"Cobra" Push Up-Position 1 (Up/Hip Hinge)
"Cobra" Push Up-Position 2 (Downward)
"Cobra" Push Up-Position 3 (Down & Moving Forward)
"Cobra" Push Up-Position 4 (Extending Forward & Up)

  1. Place feet shoulder width apart and reach out high over head and shoulders as you "hip hinge" at the waist; do not round the back--just fold at the waist.  This is also the starting position for the Pike Push Up and similar to the "Downward Dog" yoga pose.

  2. Let your trunk continue towards the ground at the same plank angle until your face is close to ground.

  3. Begin lifting upper body and lowering hips as you continue to go forward--it will feel like you are "skimming the ground" with your upper body.

  4. Continue forward with your body until trunk is extended in front of hands as much as possible.

  5. With a forceful rear "shoving action" move your body back along the same path then back up into the hip hinge position--it's sort of like a "pop up" as you quickly launch back into the elevated hips starting position.

  6. Repeat and come back down for the next push-up.

Exercise Figure Tips: The "Cobra" is an advanced push-up and is extremely challenging to core and shoulder strength.  Going down is not bad, but coming up is intense! The trick is to "punch" the backwards movement as you begin so you can get some momentum.  They are challenging but also fun.

  • If the Cobra is too difficult, try working your way up with the Pike Push Up.

*Note: This exercise is intended for "normal healthy" individuals. 
If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 5.5.08)

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