Sphinx Push-Up

What is Sphinx Push-Up:

The Sphinx Push-Up is an exceptional bodyweight exercise that targets the triceps and enhances core stability. In this variation, the forearms are maintained on the ground throughout the movement, creating a unique challenge for the triceps. This exercise not only builds upper body strength but also engages the core muscles, contributing to overall stability and balance.

Key Benefits:

  • Triceps Focus: Primarily targets and strengthens the triceps.
  • Core Engagement: Develop a strong core as you stabilize your body throughout the push-up motion, fostering overall stability.
  • Portable and Equipment-Free: It can be performed virtually anywhere, making them an ideal addition to your home workout routine or while traveling. No special equipment is required, making it accessible to all fitness levels.

Variations:

  • Narrow Push-Up: Similar to the diamond push-up, this variation emphasizes triceps engagement with hands placed closer together.
  • Diamond Push-Up: A challenging variation of the traditional push-up where the hand placement forms a diamond shape beneath the chest, intensifying the focus on the triceps.
  • Bodyweight Triceps Extension: Involves extending the arms overhead while maintaining a narrow hand position, isolating and intensifying the triceps engagement. The bodyweight counterpart of the overhead triceps extensions commonly done in gyms.

How to perform Sphinx Push-Ups:

  • Starting Position: Begin in a plank position with your hand directly beneath or a bit more forward of your head.
  • Execution: Lower your body by bending your elbows until your forearms touch the ground, while keeping the rest of your muscles rigid. Then, extend your elbows to return to the starting position.
  • Repetition: Start with a number of repetitions that challenge you while maintaining proper form. Gradually increase as your strength improves.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • Grip Width: Keep your hands just shoulder width apart, and avoid going too wide.
  • Scapular Engagement: Maintain scapular protraction throughout the repetitions.
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    Additional Information:

    Comment:

    This is a good exercise, but if you're experiencing any discomfort around your elbow area and/or you're seeking for a more simple yet effective exercise for your triceps, try doing Bodyweight Triceps Extension instead.

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing the exercise on an inclined position
    • Putting your hands away from you - the farther your hands is, 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 from you - the closer your hands is, the harder the exercise gets
    • Adding resistance - wearing weighted vest or backpack
    • Progressing to a harder variation/exercise