Sphinx Push Up Overview
The sphinx push up builds strong triceps. Those are the muscles on the back of your arms. Your chest and shoulders help too. You need no gear. You just use your body and the floor. You move between a forearm plank and a straight arm plank. That press is what works your triceps so hard. This move is a step up from a normal push up. It hits the triceps in a special way. It is good for lifters who want stronger, bigger arms. It also builds a tight core. It fits well on a push day or an arm day. The sphinx push up needs no weights at all.
What Is The Point of the Sphinx Push Up?
The sphinx push up exercise builds serious tricep strength while hitting your chest and shoulders. It's a bodyweight move that targets your triceps harder than regular push ups.
How To Do The Sphinx Push Up
- Start in a forearm plank. Rest on your forearms with elbows under your shoulders.
- Set your body in a straight line. Keep it flat from head to heels.
- Pull your belly tight. Squeeze your glutes to lock your hips.
- Push through your palms and elbows. Start to lift your body up.
- Press up until your arms are straight. Move from your forearms to your hands.
- Keep your body flat the whole time. Do not let your hips sag or lift.
- Breathe out as you press up. Feel your triceps do the work.
- Lower back down slow. Return to the forearm plank with control.
- Set your forearms down soft. Do not drop onto your elbows.
- Do 8 to 12 reps. Keep each sphinx push up smooth and slow.
Sphinx Push Up Form Tips
- Keep your body in one straight line. No sagging hips. No high hips.
- Squeeze your glutes and belly tight. This holds your body flat.
- Push through your palms to rise. Your triceps drive the move.
- Move slow both ways. Control beats speed here.
- Keep your neck long. Look at the floor just ahead.
- Breathe out as you press up. Breathe in as you lower.
- Keep your elbows close as you press. Do not let them flare wide.
- Set your forearms down soft at the bottom. Do not crash.
- Keep your shoulders down. Do not shrug them to your ears.
Common Mistakes to Avoid for the Sphinx Push Up
- Letting your hips sag. This strains your low back. Squeeze your glutes and stay flat.
- Lifting your hips too high. This takes work off your triceps. Keep your body in a straight line.
- Moving too fast. Fast reps use bounce, not muscle. Press slow and lower slow.
- Flaring your elbows wide. This stresses your shoulders. Keep your elbows close to your body.
- Dropping onto your forearms. This is hard on your joints. Lower down soft and slow.
- Holding your breath. This tires you fast. Breathe out as you press up.
- Short range of motion. Not pressing all the way skips the work. Push to straight arms each rep.
- Letting your head drop. This bends your neck. Keep your neck long and eyes down.
- Shrugging your shoulders up. This pinches the joint. Keep your shoulders pulled down.
- Doing too many bad reps. Tired sloppy reps do not help. Stop when your form breaks.
- Bending only a little. Half reps waste the move. Go from full forearms to full straight arms.
Sphinx Push Up Workout Tips
- Feel your triceps work on every rep. Think about the back of your arms.
- Keep your body flat like a board. A tight core makes this move safe.
- Press slow and lower slow. The slow part builds real strength.
- Squeeze your glutes hard. This stops your hips from sagging.
- Do the move from your knees if it is too hard. This is a great start.
- Do it with your feet raised for a harder version. Try that when you get strong.
- Aim for 8 to 12 slow reps. Do 3 sets.
- Put it on a push day or arm day. Your triceps are ready then.
- Add reps slowly over time. A few more each week builds strength.
- Keep your elbows close to work the triceps more. Wide elbows hit the shoulders.
- Rest about a minute between sets. Fresh muscles move better.
- Film yourself from the side. A quick video shows if your hips sag.
- Stop a set if your hips drop. Bad form does not help you grow.
- Pair it with dips or close push ups. Together they build strong arms.
- Warm up your shoulders and wrists first. This keeps your joints safe.
- Be patient. Strong triceps take weeks of steady work.
Questions & Comments
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