Sphinx Push Up

Muscles Involved

The sphinx push-up primarily targets the upper body, focusing on the triceps, chest, and shoulders. As a variation of the traditional push-up, the sphinx incorporates a unique arm positioning that also engages the core muscles, particularly the rectus abdominis and obliques. Secondary muscles include the serratus anterior and the muscles of the lower back, which help stabilize the body throughout the movement.

Top Mistakes

• Dropping the hips: Many individuals allow their hips to sag, which can place undue stress on the lower back.
• Improper elbow positioning: Keeping elbows too far out or tucked can reduce effectiveness and increase the risk of injury.
• Lack of core engagement: Failing to engage the core can lead to poor form and reduced stability during the exercise.
• Neglecting breathing: Holding your breath while performing the sphinx push-up can limit your performance and increase tension.

Execution Tips

• Starting Position: Begin in a plank position with your forearms on the ground, elbows directly beneath your shoulders, and your body in a straight line from head to heels.
• Engage Core: Tighten your core muscles to maintain stability and avoid sagging hips.
• Position Elbows: Keep your elbows close to your body as you lower yourself, aiming to bring your chest just above the ground.
• Controlled Movement: Push back up by engaging your triceps and chest, using a controlled motion to avoid jerky movements.
• Breath Control: Inhale as you lower your body and exhale as you push back up to maintain proper rhythm.

Workouts

The sphinx push-up can be integrated into a comprehensive workout routine focused on strength training and core stability. Aim for 3–4 sets of 8–12 repetitions, depending on your fitness level. You can pair it with complementary exercises such as traditional push-ups, planks, or tricep dips to create a balanced upper body workout. Consider gradually increasing the reps or sets as you build strength, or perform the exercise in a circuit with other bodyweight movements for added intensity.

Conclusion

The sphinx push-up is a highly effective exercise that strengthens the upper body while providing a stable foundation for core engagement. By avoiding common mistakes and focusing on proper form, you can enhance your fitness routine and improve muscle tone. Incorporating the sphinx push-up into your workouts not only elevates your strength training but also contributes to overall functional movement, making it a valuable addition to any fitness regimen.