What’s your favorite tricep exercise?👇🏽

Bodyweight tricep extensions (also known as Sphinx push ups or Tricep push ups) it’s definitely one of my favorite exercises to develop our triceps and condition the elbow joint.

There is really nothing “magical” 🪄 about this exercise that you can’t get with conventional weights / cables variations. However, the fact that it can be done anywhere + the added core and scapula stability component, makes it a winner for calisthenics purposes imo.

👉🏽 The execution is self explanatory, but in summery: get into an elbow plank. keep forearms parallel to each other at shoulder width. Then, simply extend the elbow and release back down. Hold 1-2sec on bottom position to avoid the stretch-shortening-cycle to kick in (easier concentric after an eccentric phase)

🚦Intensity: lean more forward to make it harder, and lean more backwards to make it easier. Alternatively, drop to your knees (not shown) to make it even easier (please do if you have any elbow pain, and or see yourself pushing one arm at a time) — build up progressively.

⚠️ That leads me to my last point which is that many people complain of elbow pain during these. My advice is to regress as much as possible and see if the pain persist. If so, spend some time doing bicep work with bands or cables to start strengthening the area. Once that’s done, you should have no problem performing these at a appropriate intensity. And actually, you might find that any elbow discomfort subsides as you do these regularly.

Questions bellow.
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With Love,
- The SM Team

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