What is the forearm push-up?
The forearm push-up, often called the sphinx push-up, is a bodyweight triceps press. You start in a forearm plank, press through your palms until your elbows lock out, then lower your forearms back to the floor under control. Because the elbows start in front of the shoulders, the long head of the triceps works through a deep, loaded stretch, something few bodyweight moves offer. The anterior delts and chest assist while the core holds the plank. It is a staple for calisthenics athletes building elbow strength and a smart pick for anyone who wants bigger triceps with no equipment at all.
How to do the forearm push-up
- 1
Set a strict forearm plank
Forearms parallel on the floor, elbows under your shoulders, palms flat. Squeeze glutes and brace your core so your body forms one rigid line from heels to head.
- 2
Press the floor away
Drive hard through your palms and extend your elbows until your arms are straight, finishing in a push-up top position. Nothing else moves: no hip pike, no knee bend.
- 3
Lower over 2-3 seconds
Bend the elbows and lower your forearms back to the floor under full control. The negative is where the triceps grow; never drop onto your elbows.
- 4
Reset and repeat
Check your line, re-brace, go again. If your hips start sagging or piking between reps, the set is over: quality beats count here.
Pro tip
Want it harder without adding weight? Walk your hands a few centimeters further forward. The longer the lever in front of your shoulders, the more the long head of the triceps screams.
Common mistakes
Piking the hips.
Shooting the hips up shortens the lever and steals the work from your triceps. Keep the plank line locked from heels to head.
Crashing down onto the elbows.
Dropping into the bottom skips the eccentric and batters the joint. Lower in 2-3 s and kiss the floor with your forearms.
Elbows flaring out.
If the elbows drift wide, the shoulders take over and the wrists twist. Keep forearms parallel, fingers pointing forward.
Variations and progressions
Easier
Kneeling forearm push-up
Same movement with knees on the floor. Cuts the load massively so you can groove the lockout before earning the full plank version.
Harder
Long-lever sphinx push-up
Set your elbows well in front of your shoulders, or elevate your feet. Both versions stretch the long head harder and spike the difficulty fast.
Got dumbbells?
Lying triceps extension
The dumbbell lying triceps extension loads the same deep stretch with adjustable weight, perfect when bodyweight reps get too easy or too hard.
How to program it
Three protocols by goal. Pick one per cycle and aim for progression on load or distance.
| Goal | Sets × distance | Load | Rest |
|---|---|---|---|
| Hypertrophy | 4 × 8-12 | Bodyweight | 90 s |
| Strength | 5 × 4-6, feet elevated | Bodyweight, long lever | 2 min |
| Finisher | 2 × max reps | Bodyweight, kneeling if needed | 60 s |
Forearm Push-Up FAQ
Is the forearm push-up the same as a sphinx push-up?
Yes, same exercise, two names. Don't confuse it with the plank up-down, where you climb from forearms to hands one arm at a time. In the forearm push-up both arms press together, which keeps the load symmetrical and the triceps stimulus much higher. If a program says sphinx push-up, do exactly this.
Why do my elbows hurt on forearm push-ups?
Because this is heavy, long-lever triceps work, and tendons adapt slower than muscles. Start from the knees, keep your elbows under your shoulders rather than far forward, slow the negatives, and cap it at two sessions a week. If sharp pain persists at the elbow tip, swap to pushdowns for a few weeks and come back gradually.
Forearm push-up or diamond push-up for triceps?
Both, but they do different jobs. The diamond push-up is a chest-and-triceps compound where the shoulder moves. The forearm push-up is nearly pure elbow extension with the long head under stretch, closer to a skull crusher. If you can only pick one for triceps size, pick the forearm push-up and use diamonds as your volume filler.
