Pike-To-Cobra Push-Up

Setup

1. 01Start in a pike position: hands and feet on the floor, hips pushed high, body in an inverted V.
2. 02Set hands shoulder width apart and press the heels toward the floor.
3. 03Keep the head between the arms, looking back at the feet.

Execution

1. 01Bend the elbows and dive the chest forward and down, skimming just above the floor.
2. 02Sweep the torso through and press up into a cobra: arms straight, chest tall, hips low.
3. 03Keep the thighs lightly on or just above the floor in the cobra position.
4. 04Reverse the motion, pushing the hips back and up to return to the pike.
5. 05Repeat the flow with smooth continuous movement.

Checkpoints

• -The chest travels in a low scooping arc, not a straight-arm drop.
• -Shoulders stay away from the ears in both end positions.
• -The cobra extends the whole spine evenly rather than hinging at one point in the lower back.
• -Movement is fluid, with each rep matching the last.

Common mistakes

• -Skipping the scoop and simply doing a push-up between the two poses.
• -Cranking hard into the lower back at the top of the cobra.
• -Letting the elbows flare straight out during the dive.
• -Rushing so the stretch positions never fully register.