Sphinx push-up
The sphinx push-up is a challenging variation of the classic push-up exercise. It involves lifting your body up with your arms, and then lowering it back down with your forearms resting on the floor in front of your body. This movement puts extra stress on the triceps muscles, making it ideal for anyone looking to increase arm strength. It can be incorporated into any bodyweight workout, or used as a way to target the arms during any workout session.
The sphinx push-up is a great way to mix up your exercise routine and challenge yourself. It is a more advanced version of the traditional push-up, so it is important to ensure you are doing the motion correctly to ensure you get the most out of the exercise and prevent any injuries. Start by placing your hands shoulder width apart on the floor, and then lower your body until your forearms touch the ground. Then, push your body back up to the starting position. Remember to keep your core engaged throughout the movement for maximum results.
The sphinx push-up is a great exercise for anyone looking to increase their arm strength and add variety to their workouts. It is a difficult exercise that requires focus and concentration, but the results are worth it. Give it a try and see how it can help you reach your fitness goals!
Type:
Strength
Muscles Used:
Chest
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The sphinx push-up is a great way to mix up your exercise routine and challenge yourself.
- It is a more advanced version of the traditional push-up, so it is important to ensure you are doing the motion correctly to ensure you get the most out of the exercise and prevent any injuries.
- Start by placing your hands shoulder width apart on the floor, and then lower your body until your forearms touch the ground. Then, push your body back up to the starting position.
- Remember to keep your core engaged throughout the movement for maximum results.
- The sphinx push-up eliminates the stretch reflex, forcing each rep to start from a dead stop, making it a great exercise for serious strength work for the triceps.
- It also works the core in the plank position, helping you build overall strength.
- The sphinx push-up is a difficult exercise that requires focus and concentration, but the results are worth it. Give it a try and see how it can help you reach your fitness goals!
Step by Step Instructions For Sphinx push-up
- 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.
Warm Up Tips
- Start in a plank position on the ground, supporting your body weight on your toes and forearms. Keep your torso straight and your forearms shoulder-width apart.
- Press your palms firmly into the ground and extend through the elbows to raise your body from the ground. Keep your torso rigid throughout 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 Safety Tips
- Ensure proper form: When performing sphinx push-ups, it is important to maintain proper form to avoid any injuries. Make sure your body is in a plank position, with your torso straight and your forearms shoulder-width apart.
- Engage your core: To get the most out of the exercise and prevent strain on your lower back, engage your core muscles throughout the movement.
- Start with proper warm-up: Before attempting sphinx push-ups, make sure to warm up your muscles with some dynamic stretches or light cardio exercises to reduce the risk of injury.
- Listen to your body: If you feel any pain or discomfort while performing sphinx push-ups, stop immediately and assess your form. It is better to take a break or modify the exercise than to push through the pain and risk injury.
- Progress gradually: If you are new to sphinx push-ups, start with a modified version by keeping your knees on the ground instead of your toes. As you build strength and confidence, gradually progress to performing the exercise on your toes.
- Breathe properly: Remember to breathe throughout the exercise. Inhale as you lower your forearms to the ground and exhale as you push your body back up to the starting position.
- Avoid locking your elbows: When extending through the elbows to raise your body, avoid fully locking your elbows at the top of the movement. This can put
Incorporating Into Other Workouts
The sphinx push-up can be incorporated into workouts in the following ways:
1. As a triceps strength exercise: Since the sphinx push-up puts extra stress on the triceps muscles, it can be used as a serious strength work for the triceps. It can be included in triceps-focused workouts to target and strengthen these muscles. For example, you can perform 3 sets of 10-12 reps of sphinx push-ups as part of your triceps workout routine.
2. As a core exercise: The sphinx push-up also works the core muscles in the plank position. To incorporate it into a core-focused workout, you can perform a circuit of different core exercises, including the sphinx push-up. For example, you can alternate between sphinx push-ups, plank holds, and Russian twists for a complete core workout.
3. As a bodyweight exercise: The sphinx push-up requires no equipment, making it a convenient exercise to include in bodyweight workouts. You can incorporate it into a full-body bodyweight workout routine by combining it with other exercises like squats, lunges, and push-ups. This will help you engage multiple muscle groups and achieve a balanced workout.
4. As an intermediate exercise: The sphinx push-up is more advanced than the traditional push-up, so it is suitable for intermediate-level fitness enthusiasts. It can be included in intermediate-level workout routines to add variety and challenge. However, if you are a beginner, it is important to