Cobra Push-up
A beginner chest movement targeting the erector spinae, using body weight.
- Targets
- Erector Spinae
- Also works
- Deltoid Anterior, Hamstrings, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Level
- Beginner
- Start with
- 3 × 10-12, 60s rest
Where this fits in a week
Dietly scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your erector spinae is what needs the work, not because it was next on a list.
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Assisted Weighted Push-upPectoralis Major Sternal HeadBeginnerWeighted
Band Alternate Low Chest FlyPectoralis Major Sternal HeadIntermediateBand
Band Bench PressPectoralis Major Clavicular HeadIntermediateBand
Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.