Sphinx Push Up 101 Video Tutorial
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Overview
The Sphinx Push-Up is a bodyweight exercise that primarily targets the triceps, with secondary emphasis on the abs, chest, and shoulders. This variation of the traditional push-up is performed from a forearm plank position, where the elbows are directly beneath the shoulders, and the forearms remain on the ground throughout the movement. To execute the exercise, you push your body up by straightening your arms, lifting your torso while engaging the core and maintaining a strong, stable position. The Sphinx Push-Up challenges upper body strength, particularly the triceps, while also engaging the chest, shoulders, and core for stability, making it an effective full-body movement.
How to Perform
Start in a quadruped position with your hands placed directly beneath your shoulders, knees positioned under your hips, and toes tucked.
One leg at a time, extend your legs behind you, aligning your body into a straight plank position. Ensure your weight is supported on your forearms, keeping your head in a neutral alignment and gazing toward the floor.
Push through your forearms and hands, straightening your arms to lift your torso into the top position, ensuring your core remains engaged for stability.
Lower your body by bending your elbows, bringing your forearms back to the floor while maintaining a controlled motion.
Repeat the movement for the desired number of repetitions, focusing on maintaining proper form, engaging the triceps, and activating the core throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
In the bottom position, ensure your arms form a narrow line resembling an arrow, avoiding a wide “T” shape.
Keep your spine straight and rigid throughout the movement, treating the push-up as a plank that moves up and down.
Prior to lowering yourself, engage your glutes and tighten your abs to maintain a neutral ribcage, preventing any unnecessary arch in the lower back.
Keep your chin tucked, avoiding looking forward during the movement, to maintain proper neck alignment.
Focus on pressing your thumbs towards each other as you perform the push-up, which will enhance chest (pectorals) activation.
Be mindful to prevent your head from jutting forward. As you lower your body, your chest and nose should touch the floor at the same time.
Push yourself as far from the floor as possible at the top of the movement to maximize the range of motion.
At the peak of the push-up, ensure you push through the ground fully, allowing your shoulder blades to move naturally around your ribcage to complete the motion.
Avoid cutting the repetition short; fully execute each rep to gain the most benefit from the exercise.
How Not to Perform
Avoid Arching Your Back: Do not let your lower back sag or over-extend as you perform the movement. This can lead to unnecessary strain on your spine. Keep your body in a straight line from head to heels throughout the exercise by engaging your core.
Don’t Let Your Elbows Flare Out: Ensure your elbows remain close to your body, not extending out to the sides like a "T". This reduces strain on the shoulders and directs more focus to the triceps.
Avoid Using Momentum: Do not rush through the movement or use momentum to complete the push-up. Focus on controlled, deliberate motions to prevent wasting energy and ensure that the triceps are being effectively targeted.
Don’t Let Your Head Jut Forward: Keep your neck in a neutral position and avoid pushing your head forward during the exercise. This can lead to neck strain and disrupt your alignment, limiting the effectiveness of the movement.
Don’t Drop Your Hips: Avoid letting your hips sink toward the ground. Keep them elevated to maintain a plank-like position and engage your core properly.
Avoid Shallow Reps: Don’t perform partial reps. Lower your body fully, allowing your forearms to touch the floor with control, to get the full range of motion and maximize muscle engagement.
Don’t Forget to Breathe: Holding your breath or breathing irregularly can create unnecessary tension in your body. Remember to inhale as you lower and exhale as you push yourself up, maintaining a steady rhythm.
Don’t Neglect Your Glutes: Failing to activate your glutes can cause instability in your body. Keep your glutes tight throughout the movement to help stabilize your hips and maintain a rigid body alignment.
Avoid Overextending at the Top: Don’t lock your elbows at the top of the push-up. This can place unnecessary stress on the joint. Instead, keep a slight bend in your elbows to maintain muscle tension.
Don’t Perform the Movement Too Quickly: Rushing through the reps decreases the time under tension for your muscles, reducing the effectiveness of the exercise. Focus on slow, controlled motions to engage the target muscles properly.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
