Modified Push Up to Forearms
A modified push-up variation that involves lowering to your forearms, effectively targeting your chest, shoulders, and triceps while engaging core
Description
A modified version of a push-up where you drop to your forearms instead of your hands, providing an intense workout for your chest, shoulders, and triceps.
Save Modified Push Up to Forearms to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Modified Push Up to Forearms
- 1Setup
Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward, and your body forming a straight line from your head to your heels.
- 2Setup
Engage your core and glutes to maintain a rigid torso, ensuring your hips do not sag or pike up throughout the exercise.
- 3
Inhale as you slowly lower your body by bending your elbows, allowing your forearms to come to the ground while keeping your elbows tucked close to your sides.
- 4
Continue lowering until your chest is just above the floor, with your forearms flat on the ground and your elbows aligned under your shoulders.
- 5
Exhale and push through your forearms and hands, extending your elbows to press your body back up to the starting high plank position.
- 6
Maintain a straight body line throughout the entire movement, avoiding any arching or rounding of your lower back.
Tips
- Keep your elbows tucked close to your body during the lowering phase to maximize triceps and chest engagement and protect your shoulder joints.
- Focus on maintaining a neutral spine by looking slightly forward, not directly down at your hands, to prevent neck strain and reinforce proper alignment.
- Control both the descent and ascent with a steady tempo, avoiding dropping too quickly or using momentum to push back up.
- Actively engage your glutes and quadriceps throughout the movement to help maintain a rigid, straight body line from your head to your heels.
Common Mistakes
- ×Allowing your hips to sag towards the floor compromises core stability; fix this by actively squeezing your glutes and bracing your core throughout the movement.
- ×Flaring your elbows out to the sides can strain your shoulders; correct this by keeping your elbows tucked close to your ribcage as you lower.
- ×Performing half reps by not lowering your chest close enough to the floor reduces the exercise's effectiveness; ensure your forearms are flat on the ground and your chest is hovering just above it.
In the Ellim app, Modified Push Up to Forearms unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train modified push up to forearms?
Get Ellim — FreeFrequently Asked Questions
What muscles does Modified Push Up to Forearms work?
Is Modified Push Up to Forearms good for beginners?
What equipment do I need for Modified Push Up to Forearms?
What are the best tips for Modified Push Up to Forearms?
What are common mistakes when doing Modified Push Up to Forearms?
Related Exercises
Wrist - Abduction
Strengthen your forearms with bodyweight wrist abduction. This exercise targets the muscles responsible for moving your hand sideways away from your body,
Wrist Circles
Improve wrist flexibility and mobility with simple, controlled wrist circles. Reduce stiffness, enhance joint health, and prepare your forearms for
Hand Spring Wrist Curl
Strengthen your forearms and improve grip with the Hand Spring Wrist Curl. This isolation exercise effectively targets your wrist flexors using a spring
Wrist Push-up
Strengthen your forearms and wrists with the challenging Wrist Push-up. This advanced bodyweight exercise builds impressive grip strength and joint
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track every rep of Modified Push Up to Forearms.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free