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

IntermediateForearms Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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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.

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How to do Modified Push Up to Forearms

01
Setup
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.
02
Setup
Engage your core and glutes to maintain a rigid torso, ensuring your hips do not sag or pike up throughout the exercise.
03
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.
04
Continue lowering until your chest is just above the floor, with your forearms flat on the ground and your elbows aligned under your shoulders.
05
Exhale and push through your forearms and hands, extending your elbows to press your body back up to the starting high plank position.
06
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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Questions

What muscles does Modified Push Up to Forearms work?

Modified Push Up to Forearms primarily targets Wrist Extensors, Wrist Flexors. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii.

Is Modified Push Up to Forearms good for beginners?

Modified Push Up to Forearms is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Modified Push Up to Forearms?

You need Body weight to perform Modified Push Up to Forearms. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Modified Push Up to Forearms?

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.

What are common mistakes when doing Modified Push Up to Forearms?

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.