Weighted one-arm sphinx push-ups

Muscles worked

You need

How to do it

1. Get into a low plank position with your main support on one forearm and your feet apart to widen the base.
2. Place the weight firmly on your back or attached to your body, keep the working arm’s shoulder stable and aligned with the elbow, and keep your hips in line with your ankles and head.
3. From there, push the floor with the working arm’s hand and extend the elbow to raise your body to a high position, avoiding torso rotation or letting your hips open.
4. Control the transition from forearm to hand without losing a straight back or using momentum.
5. Lower slowly until your forearm is supported again and repeat with control.
6. Use a load that allows you to maintain a clean range of motion and full alignment on each rep.