Pause Bench Press vs Cobra Push up
Maximizing Your Chest Workout Plan
Contents
Planfit users log Cobra Push-up more often — 283 sessions vs 85. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Pause Bench Press and Cobra Push up for Better Comparison.
Planfit Users' Choice about Pause Bench Press vs Cobra Push up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cobra Push up more often — 283 sessions compared to 85 for Pause Bench Press.
Popularity is not the whole answer. Pause Bench Press and Cobra Push up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pause Bench Press and Cobra Push up Differ
| What differs | Pause Bench Press | Cobra Push up |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 85 sessions | 283 sessions |
How to Pause Bench Press
Pause Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. Pause for about 1-2 seconds at the lowest point.
- 3. At this time, your forearms should be perpendicular to the floor.
- 4. Slowly lift the barbell back to the starting position.
Coach's Comment
- 1. If the barbell does not touch your chest, please lower it as much as possible without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
If you want to know a detailed guide to Pause Bench Press, alternative exercises, and its benefits, check it out here. Check out the Pause Bench Press Guide page of our blog!
How to Cobra Push up
Cobra Push up muscles worked: Chest
Form
- 1. Lie face down on the floor with your hands under your shoulders.
- 2. Extend your arms and lift your upper body.
- 3. Slowly return to the original position.
Coach's Comment
- Be careful not to strain your shoulders.
If you want to know a detailed guide to Cobra Push up, alternative exercises, and its benefits, check it out here. Check out the Cobra Push up Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Pause Bench Press or Cobra Push up?
Planfit users log Cobra Push up more often — 283 sessions against 85 for Pause Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Pause Bench Press and Cobra Push up need?
Pause Bench Press needs a barbell, and Cobra Push up needs bodyweight only.
Which is easier to start with?
Cobra Push up is the easier place to start. Move to Pause Bench Press once your form holds up.
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