10 Best Pike-to-cobra Push-up Alternatives for Chest Strength

The Pike-to-cobra Push-up is done lying face down. Ranked closest by our scoring: the Drop Push Up, the Push And Pull Bodyweight and the Push-up (Bosu Ball).

Pike-to-cobra Push-upWatch the Pike-to-cobra Push-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Pike-to-cobra Push-up

The steps for the Pike-to-cobra Push-up itself, so you can judge how close each substitute below really is.

Pectorals, with core, shoulders, triceps · Bodyweight · Intermediate · Compound

  1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
  3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
  4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
  5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
  6. Push through your hands to return to the inverted V position.
  7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
  8. Repeat for the desired number of repetitions.

The 10 Best Pike-to-cobra Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Pike-to-cobra Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Drop Push UpPlay demonstration

    1. Drop Push Up

    99% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Pike-to-cobra Push-up
    • Primary muscle: pectorals, the same as the Pike-to-cobra Push-up
    • Equipment: bodyweight only, the same as the Pike-to-cobra Push-up
    • Body position: lying face down, the same as the Pike-to-cobra Push-up
  3. Push-up (Bosu Ball)Play demonstration

    3. Push-up (Bosu Ball)

    98% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Pike-to-cobra Push-up
    • Primary muscle: pectorals, the same as the Pike-to-cobra Push-up
    • Equipment: bodyweight only, the same as the Pike-to-cobra Push-up
    • Body position: lying face down, the same as the Pike-to-cobra Push-up
    • Balance: harder to stay steady on than the Pike-to-cobra Push-up
  5. Push-up On Lower ArmsPlay demonstration

    5. Push-up On Lower Arms

    98% match

    Pectorals · Beginner · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Pike-to-cobra Push-up
    • Primary muscle: pectorals, the same as the Pike-to-cobra Push-up
    • Equipment: bodyweight only, the same as the Pike-to-cobra Push-up
    • Body position: lying face down, the same as the Pike-to-cobra Push-up
  6. Drop Push

    6. Drop Push

    98% match

    Pectorals · Intermediate · Compound

    A straight swap when you want to keep working the pectorals.

    • Other
    How to perform it
    1. Position low boxes or other platforms 2-3 feet apart.
    2. Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
    3. With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Pike-to-cobra Push-up
    • Equipment: bodyweight only, the same as the Pike-to-cobra Push-up
    • Body position: lying face down, the same as the Pike-to-cobra Push-up

  9. 9. Push-up

    98% match

    Pectorals · Intermediate · Compound

Pike-to-cobra Push-up FAQ

What muscles does Pike-to-cobra Push-up work?

It primarily targets the pectoralis major (sternal and clavicular heads) with assistance from the anterior deltoid and triceps for elbow extension. The serratus anterior and thoracic extensors are engaged because of the scapular protraction and upper-back extension. Cue: emphasize horizontal adduction by squeezing the chest at lockout.

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