Sphinx Push-Up exercise
A tricep-focused push-up variation performed from forearms, emphasizing arm and upper chest engagement.
Updated By PumpPal
How to perform Sphinx Push-Up
- Start in a forearm plank position.
- Slide your forearms forward so elbows are beneath the shoulders.
- Push your body upward, extending your arms until your elbows are off the ground.
- Lower back down in a controlled motion.
- Keep your core tight and body straight.
- Repeat for desired reps.
What is Sphinx Push-Up?
The sphinx push-up is a triceps-focused bodyweight exercise that begins in a forearm plank and presses onto the hands by extending the elbows. Unlike a dolphin push-up, the hips remain closer to a straight plank line rather than shifting through a pronounced inverted-V position.
What muscles does Sphinx Push-Up work?
The triceps produce most of the elbow extension while the front shoulders and chest assist. The serratus anterior, rotator cuff, upper back, forearms, wrists, abdominal wall, glutes, and quadriceps stabilize the plank.
Sphinx Push-Up form cues and common mistakes
- Begin in a forearm plank with the elbows under or slightly ahead of the shoulders and the hands pointing forward.
- Brace the abdomen and glutes so the head, ribs, hips, and heels or knees move as one line.
- Press through the palms and extend the elbows without letting the shoulders shrug or the hips lead the movement.
- Lower back to the forearms slowly, keeping the elbows tracking forward instead of sliding far apart.
- Use a kneeling variation or raised surface if the wrists, elbows, or lower back cannot stay comfortable and controlled.
How to add Sphinx Push-Up to a workout
Use sphinx push-ups after a main press or as a bodyweight triceps exercise. Begin with 2 to 4 sets of 5 to 12 controlled repetitions, leaving 1 to 3 clean repetitions in reserve. Progress from knees to toes before adding tempo or range.
Frequently asked questions
What muscles do sphinx push-ups work?
They emphasize the triceps, with the front shoulders and chest assisting. The serratus anterior, rotator cuff, upper back, forearms, wrists, core, glutes, and legs stabilize the plank.
What is the difference between a sphinx and dolphin push-up?
A sphinx push-up extends the elbows from a straighter forearm-plank position and emphasizes the triceps. A dolphin push-up uses a hips-high position and more shoulder movement.
How can I make sphinx push-ups easier?
Perform them from the knees, use a raised surface, or shorten the lowering range. Keep the body braced and build pain-free elbow extension before progressing to the toes.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.