How to Do the Sphinx Push-Up

Intermediate arms exercise — bodyweight.

The Sphinx Push-Up is an intermediate-level arms exercise that works several muscles together, led by the triceps, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.

Exercise details

Muscle group: Arms
Primary muscle: Triceps
Equipment: Bodyweight
Difficulty: Intermediate
Type: Compound

How to perform it

1Begin in a forearm plank with your body in a straight line.
2Press through your forearms and hands to extend your elbows until your arms are straight, pausing briefly at the top.
3Lower yourself back to the forearm plank slowly and under control, then repeat for the prescribed number of repetitions.
4The movement is driven almost entirely by your triceps, with the front shoulders and core working to keep you stable.

How to program the Sphinx Push-Up

Do the Sphinx Push-Up early in your session while you're fresh — compound lifts deserve your best energy.
Warm up with one or two lighter sets before your working sets to prime the movement.
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.

Sphinx Push-Up alternatives

No space? These train the same triceps, grouped by what you have available.

No equipment

Dumbbell or kettlebell

Barbell

Machine or cable

Easier and harder variations

The Sphinx Push-Up is rated intermediate. Regress while you build the pattern, progress once it feels easy.

Easier — build up to it

Harder — progress from it

Tiger Bend Push-Up· bodyweight

What to pair it with

For a balanced session, pair the Sphinx Push-Up with a move for the opposing muscles — the Incline Reverse-Hands Push-Up (biceps) or the Reverse Hands Push-Up (Bar) (biceps). Alternating the two as a superset saves time, because one side rests while the other works.

Where it fits in your weekly plan

When the free routine generator builds your week, the Sphinx Push-Up can land on:

Full Body days — in 1–2 days a week plans
Push days — in 3, 5 or 6 days a week plans
Pull days — in 3, 5 or 6 days a week plans
Upper Body days — in 4 or 5 days a week plans

Included when your equipment is set to: No equipment, Dumbbells, Full gym.

Free tools for this exercise

TDEE calculator

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Put it in your plan

SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Sphinx Push-Up automatically — then tracks every set.

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Frequently asked questions

What muscles does the Sphinx Push-Up work?

The Sphinx Push-Up primarily targets the triceps within the arms muscle group, and recruits several supporting muscles as a compound movement.

What equipment do I need for the Sphinx Push-Up?

None — the Sphinx Push-Up is a bodyweight exercise you can do anywhere, no gym required.

Is the Sphinx Push-Up a compound or isolation exercise?

The Sphinx Push-Up is a compound exercise, working multiple joints and muscle groups at once. It's well suited to intermediate trainees.

How many sets and reps of the Sphinx Push-Up should I do?

As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.

Is the Sphinx Push-Up good for beginners?

The Sphinx Push-Up is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.

What can I do instead of the Sphinx Push-Up?

Good substitutes that train the same triceps include the Bench Dip On Floor (bodyweight), the Bench Dips (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.