Exercise guide
Push-Up On Forearms
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Waist
The Push-Up on Forearms, also known as the Sphinx Push-up, is an intermediate bodyweight exercise that intensely targets the triceps and core. By shifting the pivot point to the elbows, it creates a mechanical disadvantage that forces the triceps to work harder than in a standard push-up.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a forearm plank position with your elbows directly under your shoulders and forearms parallel to each other.
- Place your palms flat on the floor with fingers pointing forward.
- Position your feet hip-width apart and engage your glutes and core to form a straight line from head to heels.
How to do it
- Exhale as you press firmly through your palms to straighten your arms, lifting both elbows off the floor simultaneously.
- Continue pressing until your arms are fully extended, keeping your elbows tucked in toward your ribs.
- Inhale as you slowly lower your elbows back to the starting position with a controlled 2-3 second tempo.
- Touch your elbows lightly to the floor before immediately beginning the next repetition.
Form checklist
- Keep your elbows tucked close to your body; do not let them flare out to the sides.
- Maintain a neutral spine and avoid letting your hips sag or your lower back arch.
- Ensure both elbows lift and land at the exact same time to prevent muscle imbalances.
- Keep your neck neutral by looking at the floor slightly in front of your hands.
Pro tips
- To maximize triceps engagement, focus on pushing through the base of your palms rather than your fingers.
- Maintain a 'hollow body' position by pulling your belly button toward your spine to prevent your lower back from taking the load.
Make it harder
- Move your hands further forward in front of your shoulders to increase the lever length and difficulty.
- Perform the exercise with your feet elevated on a bench or stable platform to shift more weight onto the upper body.
Frequently asked
- What muscles does the push-up on forearms work?
- The push-up on forearms primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the push-up on forearms?
- The push-up on forearms requires no equipment — just your body weight.
- Is the push-up on forearms good for beginners?
- The push-up on forearms is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.