Sphynx/Triceps Ring Push up Progressions

Progressions

1. 01

   Incline Triceps Push Ups

   • Set the rings shoulder-width apart, between hip and chest height -- lower rings increase difficulty

   • Grip the rings firmly and apply constant inward pressure to keep them stable

   • Keep elbows tucked close to the body, pointing backward

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

   • Lower the body by bending the elbows and driving them back toward your hips

   • The hands stay under the shoulders the whole time

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

   • Keep the core engaged and body in one straight line from head to heels

   • Focus on using the triceps to push up -- avoid pressing through the chest

   • If the rings shake excessively, raise the ring height to reduce the stability demand

2. 02

   Triceps Push Ups

   • Set the rings shoulder-width apart at ground level

   • Grip the rings firmly and apply constant inward pressure to prevent them drifting apart

   • Keep elbows tucked close to the body, pointing backward

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

   • Lower the body by bending the elbows and driving them back toward your hips

   • The hands stay under the shoulders the whole time

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

   • Keep the core engaged and body in one straight line from head to heels

   • Control the descent slowly -- ring instability makes rushing dangerous

   • Focus on using the triceps to push up -- avoid pressing through the chest

3. 03

   Decline Triceps Push Ups

   • Set the rings shoulder-width apart at ground level

   • Elevate feet on a stable platform (bench or box) at roughly knee height

   • Grip the rings firmly and apply constant inward pressure -- the decline adds extra instability to the rings

   • Keep elbows tucked close to the body, pointing backward

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

   • Lower the body by bending the elbows and driving them back toward your hips

   • The hands stay under the shoulders the whole time

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

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

   • Control the descent slowly -- elevated feet combined with ring instability demands extra focus

   • Focus on using the triceps to push up -- avoid pressing through the chest

4. 04

   Weighted Triceps Push Ups

   • Set the rings shoulder-width apart at ground level

   • 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 -- extra weight amplifies any ring instability

   • Grip the rings firmly and apply constant inward pressure throughout

   • Keep elbows tucked close to the body, pointing backward

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

   • Lower the body by bending the elbows and driving them back toward your hips

   • The hands stay under the shoulders the whole time

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

   • Keep the core engaged and body in one straight line from head to heels

   • Use a slow, controlled tempo -- weighted ring work demands maximum stability and focus

Common mistakes

• Hips sagging or piking up during the movement
• Elbows flaring out to the sides
• Not stabilizing the rings during the movement
• Using chest muscles instead of isolating triceps
• Not fully extending the arms at the top