Sphinx Push-Up
A tricep-focused push-up performed on forearms, transitioning to hands. Also known as tricep extension push-up.
Short answer
Sphinx Push-Up: an intermediate bodyweight exercise for the triceps. It needs no equipment. A typical target: 3 sets of 8-12 reps. If it is still too hard, start with the easier variation, “Diamond Push-Up”. Once it feels easy, “Tiger Bend Push-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Start in forearm plank.
Place hands where elbows were.
Push up to high plank using triceps.
Lower back to forearms.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the sphinx push-up work?
This is close to a bodyweight triceps extension. Because the movement happens by bending and straightening the elbow while the shoulder stays largely fixed, the triceps do almost all of the work - particularly the long head, which is stretched hard at the bottom when your forearms are flat on the floor. The chest contributes very little, which is what makes this useful: it is one of the few bodyweight movements that isolates the triceps properly. The core holds the plank.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 8 to 12 reps, twice a week, placed after your main pressing work rather than before it. Start from the knees if full reps are not available - the load on the elbow at the bottom is significant. Progress to full reps, then elevate the feet. The elbows take a lot of tension in this movement, so build volume slowly and stop if you feel anything sharp at the joint rather than a stretch in the muscle.
If you are stuck
Using the shoulders to help is the fault that removes the point of the exercise. If your hips travel backwards as you press, you are turning it into a shortened push-up. Keep the shoulders directly over the elbows at the bottom and let only the elbow angle change. Hips piking up is the same problem in a different form - hold a hard plank. Moving the hands too far forward reduces the triceps stretch; forearms should be flat with elbows under the shoulders.
Progressions
Level up your training
Sphinx Push-Up questions
Why are sphinx push-ups good for triceps?
Sphinx push-ups isolate the triceps by removing chest involvement. The forearm-to-hand pressing motion mimics a tricep extension, making it highly effective for arm development.
Where should elbows be during sphinx push-ups?
Keep elbows close to your body and directly under your shoulders. Start in a forearm plank, then press up to your hands while keeping elbows in place.
Related Exercises
More Push exercises
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
Ready to Practice Sphinx Push-Up?
Find a calisthenics park with open space near you and start training.