The sphinx push-up is a difficult variation of the push-up that ends with the forearms on the ground in front of the body, rather than with the chest on the ground. It puts more stress on the triceps than traditional push-ups. It can be performed for time or reps in any bodyweight workout or during any arms-focused portion of a workout.
Benefits
- Eliminates stretch reflex, forcing each rep to start from a dead stop
- Serious strength work for the triceps requiring no equipment
- Core gets worked in plank position
- Type: Strength
- Main Muscle Worked: Chest
- Equipment: Body Only
- Level: Intermediate
Chest
Directions:
- Assume a plank position on the ground. You should be supporting your body weight on your toes and forearms keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
- Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
- Slowly lower your forearms back to the ground by allowing the elbows to flex. Repeat for the desired number of repetitions.
Sphinx push-up Images
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