How to Do Half Cobra Pushups

Adding pushups to your routine is going to help you strengthen most of your upper body -- but since variety is key to preventing the muscle adaptation that can lead to strength plateaus, you'd do well to try more than the standard style. One way to add variation is to try the Half Cobra-style pushup, which may be easier to perform than "regular" pushups, since your legs remain resting on the floor. This type of pushup will focus on the triceps, as well as the shoulders, lower back, chest and abdominals.

Instructions

    • 1

      Lie down on the floor, chest down, with the tops of your feet flat on the floor and your legs as close together as is comfortable.

    • 2

      Place your hands flat on the floor, resting just below your shoulders. Tuck your elbows in toward your sides and keep them there throughout the exercise.

    • 3

      Raise your head a bit so that your nose is pointed forward and you're looking ahead. Inhale.

    • 4

      Exhale as you tighten your abdominals and lift your chest off the floor. Press off with your hands, stopping when your upper and lower arms form a 90-degree angle. Don't raise yourself up as far as you can go; that's why it's called the "Half" Cobra instead of the full Cobra.

    • 5

      Hold the upper position for about one second, which should create tension in your triceps as well as the rest of your upper body.

    • 6

      Lower yourself down and then repeat the entire sequence a total of 10 to 20 times. Take a break by resting on the floor, and then perform a second set.