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.
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.
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