How to do a Cobra Triceps Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Cobra Triceps Extension
Workouts with Cobra Triceps Extension
Instructions for Proper Form
Cobra Triceps Extension is a variation on the standard Push Up. This is a compound, bodyweight exercise that primarily targets your triceps. This is a great exercise for anyone working towards performing push ups, especially if triceps are the weak link.
- Position your body face down on the ground with both palms on the floor roughly shoulder-width apart.
- Engage your triceps and push through the floor to raise just your torso off the ground. Allow your hips to remain on the ground.
- Tense your triceps and hold this position for a moment at the top of the movement.
- Slowly allow the torso to descend back into the starting position while maintaining tension in your triceps.
- Maintain good body positioning by keeping your elbows close to your torso and your hips on or near the ground.
- You should feel tension in your triceps. You may feel some tension in your chest.
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Alternative Exercises to Cobra Triceps Extension
1. Bench Dip
93.8 mSCORESWAPPED 2,235 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
- Beginner
- Triceps
- Flat Bench
2. Dumbbell Kickbacks
93.7 mSCORESWAPPED 2,054 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
3. Seated Tricep Press
97.4 mSCORESWAPPED 1,556 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
4. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 1,287 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.
5. Standing Dumbbell Tricep Extension
77.1 mSCORESWAPPED 1,286 TIMESLike other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.
6. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 1,140 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
7. Cable Tricep Pushdown
97.9 mSCORESWAPPED 781 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
- Beginner
- Triceps
- Rope Cable
8. Diamond Push Up
46.8 mSCORESWAPPED 709 TIMESDiamond Push Ups are a more advanced variation on the more standard Tricep Push Up. Like Tricep Push Ups, this compound, bodyweight exercise primarily targets your chest and triceps. However, by placing your hands together on the ground, you can further emphasize your triceps. Additionally, placing your hands together gives you a less stable base, which can increase the need to recruit your core.
- Advanced
- Triceps
9. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 651 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
10. Machine Tricep Dip
92.9 mSCORESWAPPED 600 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.
- Beginner
- Triceps
- Tricep Dip Machine