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.
Iridium tracks your performance relative to your logged body weight to gauge progressive overload accurately without external load. The algorithm monitors sub-muscle fatigue specifically for the triceps long head, programming this exercise when that region requires additional work to hit your Minimum Effective Volume.
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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