Cobra Triceps Extension
The Cobra Triceps Extension is a bodyweight isolation exercise that targets the triceps by pressing the upper body off the floor from a prone position. It effectively strengthens the back of the arms while improving elbow extension mechanics without requiring any equipment.
Since this exercise relies on bodyweight, our AI analyzes your RPE and rep consistency to ensure you are reaching true muscular fatigue rather than just stopping when it feels uncomfortable. If you have a history of lower back pain, the app recognizes this movement's spinal extension component and can automatically suggest spine-neutral alternatives like floor presses. Additionally, by integrating your daily recovery status and sleep quality, the system adjusts the volume of this accessory movement to prevent overtraining the smaller triceps muscles.
Form Cues
- Lie prone with hands placed directly under shoulders
- Keep elbows tucked tight against your ribcage
- Press palms firmly into the floor to lift your chest
- Squeeze the triceps hard at the top of the movement
- Lower your torso slowly and with control
- Don't flare your elbows out to the sides
- Don't lift your hips off the floor
- Don't rely solely on your lower back to lift you
- Don't rush the lowering phase of the rep
- Don't lock out your elbows aggressively if it causes pain
Common Mistakes
- Flaring elbows wide
- Lifting hips off the ground
- Using back muscles instead of triceps
- Shortening the range of motion
Muscles Worked
This exercise primarily targets the triceps long head, which is crucial for arm size and overhead stability. By keeping the elbows tucked tight to the body, it also recruits the medial and lateral heads while requiring core engagement to maintain a stable, prone position.
Primary
Secondary
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