One-arm sphinx push-ups
Triceps
- Start in a low plank position supporting yourself with only one forearm on the ground, with the elbow aligned under the shoulder and the other arm tucked behind your back. Keep your scapulae in protraction and a slight posterior pelvic tilt to ensure your body forms a straight line from shoulders to feet. This is your starting position.
- Press the ground with the palm of your hand and powerfully extend your elbow to lift the forearm until you are supported only on your hand. It is crucial that the movement is explosive yet controlled, avoiding any hip rotation or lateral shift to compensate for the effort. The force should be focused exclusively on triceps extension, keeping the torso parallel to the floor at all times.
- Lower yourself slowly until the forearm gently regains contact with the ground. That counts as one repetition. Remember to perform the same number of repetitions with each arm and prioritize full elbow lockout at the top phase to maximize the effectiveness of the exercise.
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