Sphynx/Triceps Push up Progressions

Progressions

1. 01

   Incline Triceps Push Ups

   • Place hands on an elevated surface, shoulder-width apart

   • Position hands below face, elbows directly below shoulders

   • Start in a high plank position with body straight from head to heels

   • Only the forearms move -- keep shoulders and upper arms fixed in place

   • Lower body until forearms rest flat on the surface (sphinx position)

   • Drive elbows back toward the hips as you lower, not out to the sides

   • Push up through pure tricep extension, squeezing hard at the top

   • Maintain a straight body line throughout, do not let hips sag or pike

   • Focus on isolating triceps -- avoid pressing through the chest

2. 02

   Triceps Push Ups

   • Start in a push-up position, hands directly below face

   • Keep elbows below shoulders and tucked close to the body

   • Only the forearms move -- keep shoulders and upper arms fixed in place

   • Lower until forearms are flat on the ground (sphinx position)

   • Drive elbows back toward the hips as you descend, not out to the sides

   • Push up through pure tricep extension, locking out fully at the top

   • Maintain a straight body line from head to heels throughout

   • Focus on isolating triceps -- avoid pressing through the chest

   • Control the descent slowly to maximize tricep tension

3. 03

   Decline Triceps Push Ups

   • Elevate feet on a stable platform (bench, step, or box)

   • Place hands on the floor, directly below face

   • Keep elbows below shoulders, tucked close to body

   • Maintain a straight body line from elevated heels to head -- do not let hips sag or pike despite the incline

   • Only the forearms move -- keep shoulders and upper arms fixed in place

   • Lower until forearms are flat on the ground (sphinx position)

   • Drive elbows back toward the hips as you descend, not out to the sides

   • Push up through pure tricep extension, locking out fully at the top

   • The decline increases load on the triceps -- use a controlled tempo throughout

4. 04

   Weighted Triceps Push Ups

   • Secure a weight vest, plate on your upper back, or use a dip belt -- start lighter and add weight gradually

   • Ensure the weight is centered and stable before starting the set

   • Start in a push-up position, hands directly below face

   • Keep elbows below shoulders, tucked close to body

   • Only the forearms move -- keep shoulders and upper arms fixed in place

   • Lower until forearms are flat on the ground (sphinx position)

   • Drive elbows back toward the hips as you descend, not out to the sides

   • Push up through pure tricep extension, locking out fully at the top

   • The extra load demands strict form -- maintain a straight body line and controlled tempo throughout

Common mistakes

• Hips sagging or piking up during the movement
• Elbows flaring out to the sides
• Hands placed too far forward or backward
• Using chest muscles instead of isolating triceps
• Not fully extending the arms at the top