Cobra Push-Up

Differentiation: Mechanics

This variation of a Dip is unique from other dip exercises. Here is how: it only requires the use of a floor and your body weight. This exercise is a reverse dip. Reverse dips help develop definition in the long head of your triceps. Your hands are also positioned in front of you, | instead of behind your body when performing a bench dip. This exercise may appear similar to a push-up, but it differs slightly. When performing this exercise - Cobra Push-Ups - | your hands are placed closer together.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Lie down with your chest on the floor.

3) Place your hands as close to your chest as possible.

4) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you flex your triceps while pressing your torso upwards, |while your legs remain in contact with the floor,

3) ...until your arms are nearly fully extended.

4) This is the ending position.

5) Squeeze your triceps and hold for a count of two seconds.

6) Then, inhale while you lower your torso to the starting position using a slow and controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your elbows pointed inwards, which will ensure that your triceps are used instead of your chest.

Keep your head and neck straight throughout the exercise

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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