Sphinx Push-up

What is Sphinx Push-up:

The Sphinx Push-up is a bodyweight triceps isolation exercise. It involves assuming a sphinx-like position where the forearms are placed on the floor, then pushing up through elbow extension, using only the triceps brachii.

Key Benefits:

  • Size and Strength: Works primarily the triceps brachii, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves elbow extension strength and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Narrow Push-up: A push-up variation performed by placing the hands shoulder-width apart and biasing the triceps.
  • Diamond Push-up: A push-up variation performed by placing the hands narrower than shoulder-width apart and forming a diamond shape, biasing the triceps.
  • Bodyweight Triceps Extension: A bodyweight triceps overhead isolation exercise. The bodyweight counterpart of the overhead triceps extensions commonly done in gyms.
  • Weighted Sphinx Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.

How to perform Sphinx Push-ups:

  • Starting Position: Begin in a high plank position with your hands shoulder-width apart. Bend your elbows, place your forearms on the floor, and adjust your body positioning accordingly. Maintain scapular depression and core engagement.
  • Execution: Initiate the movement by pushing yourself up through only elbow extension, using only your triceps. Hold this position briefly, then lower yourself back to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the top/end position.
  • Elbow Discomfort: If you experience any discomfort around your elbow joints, stop the exercise. Then, either adjust your body positioning to make the exercise easier or use other triceps exercises instead.
  • Scapular Engagement: Maintain scapular depression and protraction for better stability and muscle engagement.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
    •

    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing the exercise in an inclined position
    • Putting your hands away from you - the farther your hands are to your center, the easier the exercise gets
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing the exercise on a declined position
    • Putting your hands closer to you - the closer your hands are to your center, the harder the exercise gets
    • Adding resistance - wearing a weight vest or backpack
    • Progressing to a harder variation/exercise