Sphinx Pushups, are they effective?
Sphinx Pushups are an advanced Pushup variation that focuses more on the triceps when compared to a normal Pushup. So if you’re looking for new ways to target those triceps, then Sphinx Pushups are the perfect exercise for you.
What muscles do Sphinx Pushups target?
This Pushup variation is similar to the standard Pushup, as the main movers of this exercise will be the chest, shoulders, and triceps, however, the main difference is that the Sphinx Pushups shift even more of the focus to your triceps.You will also be required to engage your core, quads, and glutes in order to keep your body in a rigid and straight line throughout this movement.
How do I properly perform Sphinx Pushups?
While Sphinx Pushups are not a complex exercise to perform, they do require some practice and focus to get them right.
To perform a Sphinx Pushup correctly, you will need to start in the High Plank position with your hands positioned in front of your shoulders.
Proceed by bending your elbows and lowering your body down so that your forearms touch the ground, maintaining the tension in your arms even in the low position.
While in this low position, your elbows should be directly under your shoulders.
Now, push back up through your hands until you are back in the starting position, making sure your elbows don’t flare out to the side.
Count one rep each time you return to the High Plank position, and repeat for the desired number of reps. During this movement, be mindful to always keep your knees, hips, and shoulders aligned to keep the focus on your triceps.Remember that you can always check the tutorial videos in the Freeletics app to see Sphinx Pushups demonstrated at full speed, half-speed, and from multiple angles.
Additional things to keep in mind when training:
They may be hard, but Sphinx Pushups are most definitely worth it. Thanks to their difficulty level, it is advisable to work your way up to the Sphinx Pushup by practicing and perfecting Pushups and other variations first, such as Diamond Pushups, Incline Pushups, or Knee Pushups.
Then, once you are ready to try the Sphinx Pushup you can slowly incorporate them into your workout routine. With perfect form, you will be able to build strength and stability through your shoulders and tighten your upper arms and abs.
Alternatively, if you are new to Sphinx Pushups, try performing them on days that don’t have a heavy upper body focus. This means that you can push yourself without compromising on your form. It is also advisable to practice High Planks and Planks separately as this will help strengthen your core and help you out with Sphinx Pushups too. On another note, due to the stress this exercise puts on your arms, it may be best to avoid Sphinx Pushups altogether if you are injured.
If you can complete many reps of Sphinx Pushups and are looking to step up the challenge, place a stretch block under each hand. This will increase the range of motion and make this exercise even more difficult.
Here are some more dos and don’ts of Sphinx Pushups:
- As with any exercise, you need to make sure that you maintain a proper breathing pattern and ensure you hold the correct form throughout the exercise. Doing 5 or 6 repetitions with perfect form will be more beneficial than banging out 30 reps that are performed badly.
- Make sure that you engage your core throughout the exercise and distribute some of the stress from your triceps.
- If you’re new to this movement, give it a try when you are not fatigued and perform each rep slowly while focusing on technique.