Unheralded push-up variation for beefier arms: Sphinx push-ups
Dr. Milo Wolf, an exercise scientist, has hailed the sphinx push-up as a "super underrated" and potentially the best non-equipment tricep exercise. This bodyweight exercise, suitable for inclusion in a push day workout routine, targets the triceps more directly than a regular push-up and provides a workout for the core, pecs, and delts.
How to Perform the Sphinx Push-Up
To execute the sphinx push-up effectively, follow these steps:
- Begin by lying face down, placing your forearms on the ground with your elbows under or slightly ahead of your shoulders, palms flat or hands together.
- Engage your core and lift your body off the ground, keeping it straight.
- Slowly lower your body back down by bending your elbows, maintaining control throughout.
- Push through your hands to return to the starting position, ensuring your elbows remain tucked in close to your body.
Progressions and Tips
- If the exercise proves too challenging, start on your knees or focus on only the lowering (eccentric) phase, then push up normally.
- Slowing down the movement will increase time under tension, enhancing muscle growth.
- Once you've mastered form, add weight (like a backpack) on your back to further challenge your muscles.
- Complement your sphinx push-ups with core exercises like planks to maintain a rigid posture, which is vital for push-up strength and stability.
Benefits of Sphinx Push-Ups
Regularly performing sphinx push-ups with proper progression will effectively strengthen and sculpt your triceps and overall arms, all without any equipment. The key is to prioritise control, consistency, and gradually increase intensity to ensure your muscles adapt and grow stronger over time.
[1] Dr. Milo Wolf, exercise scientist, considers the sphinx push-up as "super underrated" and possibly the best non-equipment tricep exercise. [2] Sphinx push-ups target the triceps more directly than a regular push-up by placing your hands slightly in front of your shoulders and lowering your forearms to the floor rather than your chest. [3] They mainly activate the medial and lateral heads of the triceps, helping add size and strength to your upper arms. [4] Sphinx push-ups are a bodyweight exercise that can be performed in various locations like parks or kitchens. [5] Complementing sphinx push-ups with core exercises like planks is vital for maintaining a rigid posture, which is crucial for push-up strength and stability.
