Cobra Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cobra Triceps Extension is a bodyweight exercise primarily targeting the triceps, with secondary engagement of the shoulders. To perform the exercise, you begin in a cobra position, with your chest lifted and hands placed on the floor, pushing through your palms to extend your arms and activate the triceps. This movement isolates the triceps while also working the shoulders as stabilizers. Since it requires no additional equipment, it can be easily performed anywhere and is effective for strengthening and toning the upper arms. The exercise focuses on controlled extension, ensuring proper technique to maximize muscle activation and minimize strain on the body.
How to Perform
Begin by lying face down on the floor, placing your palms flat on the ground, approximately shoulder-width apart.
Activate your triceps and push through your hands, lifting your torso off the ground. Keep your hips grounded throughout the movement.
At the top of the lift, engage your triceps fully and hold the position for a brief moment, ensuring your muscles are activated.
Gradually lower your torso back to the floor, maintaining consistent tension in your triceps throughout the descent.
Keep your elbows drawn in close to your body, and avoid letting your hips rise off the ground, maintaining proper alignment.
Throughout the movement, focus on the contraction in your triceps. You may also feel a mild stretch or activation in your chest.
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Tips
Begin by lying face down with your palms on the floor, shoulder-width apart.
Keep your elbows close to your torso and your hips grounded.
Push through your palms to lift your torso off the floor, focusing on your triceps.
Engage your triceps fully at the top of the movement, holding for a moment.
Slowly lower your torso back down while maintaining tension in the triceps.
Keep your neck neutral and avoid excessive arching of the back.
Focus on controlled movement to maximize triceps activation.
Ensure your shoulders are stabilized and not overextended during the exercise.
Perform the exercise slowly to maintain muscle tension and avoid injury.
Keep your body aligned and avoid letting your hips rise off the ground.
How Not to Perform
Avoid Arching Your Back Excessively: Do not overextend your lower back while lifting your torso. This can lead to strain and reduces the focus on the triceps.
Do Not Let Your Hips Rise Off the Ground: Keep your hips grounded throughout the movement to prevent shifting the focus away from your triceps and putting unnecessary stress on your lower back.
Do Not Flare Your Elbows Out: Keep your elbows close to your body to target the triceps more effectively. Flaring them out shifts the focus to other muscles like the shoulders, reducing triceps activation.
Avoid Jerking or Using Momentum: Perform the movement slowly and with control, focusing on muscle engagement rather than using momentum to push yourself up.
Don’t Lift Too High: Avoid lifting your torso too far off the ground, which can strain your back and shoulders. Keep the movement controlled and focus on a limited range of motion.
Do Not Neglect Proper Neck Alignment: Keep your neck neutral throughout the exercise. Do not strain your neck by looking forward or craning it.
Don’t Rush the Movement: Perform the exercise with deliberate, slow movements. Rushing through the reps reduces the tension on your triceps and may lead to injury.
Avoid Arching Your Shoulders: Ensure your shoulders stay stable and do not rise up toward your ears. This prevents shoulder strain and keeps the emphasis on the triceps.
Don’t Lose Tension in Your Triceps: Maintain constant tension in your triceps during both the lifting and lowering phases. Allowing them to relax reduces the effectiveness of the exercise.
Avoid Overextending the Elbows: Do not lock your elbows at the top of the movement, as it can put unnecessary pressure on the joint and reduce muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
