Sphinx Push-Up Guide: How to Master Sphinx Push-Ups

Sphinx push-ups are a push-up variation designed to target your triceps, pecs, abs, and shoulders. The range of motion combines a standard push-up with a high plank and low plank to deliver a powerful upper-body workout and core exercise. To practice sphinx push-ups, start in a low plank position with your forearms in contact with the floor. Rotate your shoulders and drive through your elbows to lift yourself into a high plank position. Once you've mastered sphinx push-ups with proper form, try other push-up variations such as diamond push-ups, close-grip push-ups, and pike push-ups.

There are several notable benefits to practicing sphinx push-ups.

1. 1. Sphinx push-ups are a convenient home workout. You don’t need any gym equipment or a personal trainer to practice sphinx push-ups. Whether you’re at the gym or at home, this simple bodyweight exercise is easy to incorporate into any workout plan. Pair sphinx push-ups with cardio exercises like burpees for a full-body workout.
2. 2. Sphinx push-ups are an effective triceps exercise. Standard push-ups primarily work out your chest and biceps, while sphinx push-ups activate your triceps as well. Strong triceps can help you better perform other calisthenics exercises like pull-ups.
3. 3. Sphinx push-ups deliver a powerful ab workout. If you're looking to tone your six-pack abs muscles, practicing sphinx push-ups can help you get closer to achieving your goal. Sphinx push-ups actively engage your rectus abdominis for a powerful core workout.

Regular push-ups and sphinx push-ups are both bodyweight exercises that build upper-body strength. Either make a great addition to an exercise routine. However, if you're looking to specifically work your core and triceps, consider practicing sphinx push-ups. Sphinx push-ups use a more complex movement and greater range of motion. This helps intensify the exercise, as well as target the triceps and abs with greater specificity than regular push-ups.

For sphinx push-ups, begin by performing 2–3 sets of 8–12 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Get into a modified plank position by placing your forearms in contact with the floor. Your hips should be off the ground with your knees and toes in contact with the ground. Your elbows should be directly underneath your shoulders.
2. 2. Rotate your shoulder blades outward to engage your lats and pull your forearms toward your midsection to create tension. Squeeze your glutes and quads.
3. 3. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
4. 4. While maintaining your alignment, straighten your legs to lift your knees off of the ground so you end up in a full plank position. Your legs should be together or hip-width apart. All repetitions should begin from this starting position.
5. 5. While maintaining your alignment, squeeze your triceps and begin to straighten your elbows until you end up in a push-up position. Slowly lower back to the starting position by bending your elbows.
6. 6. Repeat the sphinx push-up for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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