The Sphinx Push Up is a specialized bodyweight exercise that functions as a highly effective variation of the standard push up, uniquely targeting the triceps brachii muscle group. This movement isolates the triceps by minimizing the contribution of the larger chest and shoulder muscles, which are typically the primary movers in traditional push-up variations. The exercise also demands intense isometric contraction from the core, glutes, and lower back, requiring the body to maintain a rigid, plank-like position throughout the dynamic phase.
Establishing the Starting Position
Begin the exercise in a high plank position, but with a significant modification to the hand placement. Your hands should be positioned substantially farther forward than in a standard push up, aligning roughly with your eye-level or slightly beyond, rather than directly beneath your shoulders.
From this extended position, your body must form a single, straight line from the crown of your head down through your heels. Immediately brace the abdominal muscles and squeeze the glutes to stabilize the pelvis and prevent the hips from sagging or arching upward. The wrists should be straight, with the palms flat against the floor, ensuring the weight is distributed evenly across the hands and fingers.
Executing the Sphinx Push Up Movement
The movement begins with a controlled descent, which is the eccentric phase of the repetition. Initiate the lowering by bending at the elbows, allowing them to track backward and slightly outward, aiming to keep them tucked close to the torso rather than flaring wide.
Continue lowering the body until your forearms make contact with the floor, with the elbows positioned directly beneath the shoulders, similar to a forearm plank. At the bottom, your nose should be close to the ground, and your body must maintain that straight, rigid plank line. Perform this descending phase slowly, ideally over a count of two to three seconds.
To complete the repetition, transition immediately into the concentric phase by contracting the triceps forcefully to press the forearms off the floor. The power for this ascent comes almost entirely from the elbow extension, driving the body back up along the same path to the starting extended high plank position. Exhale as you press upward, maintaining the tight core and glute engagement to prevent any break in the body’s straight alignment.
Refining Form and Scaling Intensity
Maintaining impeccable form is necessary to maximize triceps activation and protect the shoulder joints during this exercise. A common error is allowing the hips to pike upward, which shortens the distance the body must travel and reduces the load on the triceps. Another frequent mistake is letting the elbows flare out to the sides, which shifts the stress away from the triceps and into the shoulder capsule.
To correct these issues, focus on visualizing the body as a solid plank of wood and actively driving the elbows backward toward the feet during the descent. For individuals new to the movement or those who lack upper body strength, the intensity can be scaled down by performing the exercise from the knees. This modification allows the user to practice the correct elbow mechanics and build foundational tricep strength.
Conversely, to scale the Sphinx Push Up for greater difficulty, increase the time under tension. This is achieved by intentionally slowing down the eccentric (lowering) phase to four or five seconds. More advanced users can also incorporate the movement into a high-intensity circuit or elevate their feet on a stable surface, such as a low box, to perform a decline Sphinx Push Up.