Triceps Extension Push-up / Sphinx Push-up

General And Specifics

• this is an very effective exercise when it is about working out the triceps without weights

Starting Position

• begin in the Plank position
• position the elbows vertically below the shoulders
• the forearms are parallel to each other
• fingers point forwards
• feet are hip-wide away
• brace the body, especially the core
• lift the hip, so that your body is in a line

Correct Execution

• keep up the body tension
• stretch out the arms almost fully, slowly and without momentum
• now bend the elbows and let your body sink down, until the forearms lay on the ground parallel
• the upper arms are vertical to the ground again
• important: make slow and controlled motions
• lower and lift the body only with the help of your arms
• do several reps

tips for the workout

• variation: put the hands onto a chair
• use a filled backpack, to impede the exercise
• put the feet onto a stool or something similar to make it even harder