Chest · Bodyweight
Kneeling Cobra Push-up
How to do the kneeling cobra push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Push
- Mechanic
- Compound
How to do it
Begin on your knees in a kneeling plank and lower your chest toward the floor. As you press up, sweep your torso forward and arch into a cobra position with hips low, then reverse back to the start.
- 1Chest and triceps pressing through each rep
- 2A gentle arch across the spine at the top
- 3Core staying engaged through the sweep
Common mistakes
- Dropping the hips and overarching the low back
- Flaring the elbows wide
- Rushing through and losing the chest stretch
Muscles worked
The kneeling cobra push-up mainly works the mid chest, with the triceps, upper chest, lower chest, front delts, lower back, and upper abs assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- Lower BackSupport
- Upper AbsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the kneeling cobra push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.