Sphinx Push-Up
Sphinx Push-Up Exercise Description
The sphinx push-up is a bodyweight pushing exercise that emphasizes the triceps while maintaining full-body tension in a plank. You move from a forearm plank up to a high plank and back, creating a closed‑chain elbow‑extension pattern that loads the upper arms more than a standard push-up. Primary work comes from the triceps brachii; the chest and anterior shoulders assist, while the core and glutes stabilize a neutral spine throughout. Scapular stability is key—actively “push the floor away” to avoid winging and keep the shoulder blades controlled against the ribcage. Use smooth, controlled reps to keep alignment and make the arms—not momentum—do the work.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Sphinx Push-Up Exercise
‘- Start in a forearm plank: elbows under shoulders, forearms parallel, palms flat, legs straight, feet hip‑ to shoulder‑width, spine neutral, gaze slightly ahead on the floor.
– Brace your midline and glutes; gently protract the shoulder blades by pushing the floor away.
– Press through palms and forearms, extend the elbows, and lift into a high plank with shoulders stacked over wrists; keep elbows close to your sides.
– Maintain a straight line from head to heels—no hip sag or piking; keep ribs down and neck neutral.
– Lower with control by bending the elbows and returning both forearms to the floor directly under the shoulders.
– Keep forearms parallel and hands shoulder‑width throughout; avoid flaring elbows or shifting the hips first.
– Move smoothly and within a pain‑free range; breathe steadily without holding your breath.
Sphinx Push-Up Tips
‘- Start in a solid forearm plank with elbows directly under shoulders and forearms parallel.
– Keep palms flat, legs straight, and feet hip‑ to shoulder‑width to support full‑body tension.
– Brace your midline and squeeze your glutes before you start moving.
– Gently “push the floor away” to protract the shoulder blades and keep them controlled against the ribcage.
– As you press up, extend the elbows and stack shoulders directly over wrists in the high plank.
– Keep elbows close to your sides instead of letting them flare out.
– Maintain a straight line from head to heels—avoid letting hips sag or pike up.
– Lower back to your forearms by bending the elbows with control, placing them directly under the shoulders.
– Keep forearms parallel and hands shoulder‑width the entire time; don’t let the hips shift first.
– Move smoothly in a pain‑free range and breathe steadily without holding your breath.
Sphinx Push-Up Beginner Introduction
The sphinx push-up is a plank-style bodyweight move that shifts more effort into the upper arms than a regular push-up. The body remains in a straight, rigid line while the elbows straighten and bend, taking the body from a position on the forearms up onto the hands and then back down again. This creates a strong challenge for the triceps, with the chest and front of the shoulders lending support as the core and glutes hold the body steady.
Because the hands and arms stay fixed on the ground, the shoulders and shoulder blades play a big role in staying stable and controlled. The shoulder blades are guided to glide smoothly along the ribcage instead of sticking out, which encourages solid upper‑body alignment. Repetitions are generally done in a calm, unhurried way so the arms do the lifting rather than swinging or bouncing. Overall, this exercise blends arm strengthening with plank-like full‑body tension and control.