Push up on Forearms

Build triceps strength and core stability with the Forearm Push-up. Lower and push your body up from a forearm plank for a challenging upper body workout.

IntermediateUpper Arms Body weight

Movement: Compound
Force: Push
Per set: 30s
Rest: 1 min

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Variations of Push up on Forearms

Compound

Cross Arms Push up

Upper Arms · Body weight

Intermediate

Description

A push-up variation where you lower your body to the floor from a forearm plank position and then push back up.

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How to do Push up on Forearms

01
Setup
Begin in a forearm plank position with your elbows directly beneath your shoulders and forearms flat on the floor, fingers pointing forward.
02
Setup
Your body should form a straight line from head to heels, with your core braced and glutes squeezed to prevent sagging.
03
Inhale as you slowly lower your hips and chest towards the floor by bending your elbows, keeping them relatively close to your body.
04
Lower until your upper arms are close to the ground, maintaining tension in your core and a straight body line.
05
Exhale and powerfully push through your forearms and triceps to extend your elbows, lifting your entire body back up to the starting forearm plank position.

Tips

Focus on driving through your forearms and engaging your triceps to initiate the upward movement, rather than just arching your back.
Keep your core extremely tight throughout the entire movement, imagining a string pulling your belly button towards your spine to maintain a rigid plank.
Control the eccentric (lowering) phase of the movement; don't just drop to the floor, but actively resist gravity on the way down.
Maintain a neutral neck position by looking slightly ahead of your hands, avoiding excessive looking up or down that can strain your cervical spine.

Common mistakes

Sagging hips: This indicates a weak core; keep your glutes squeezed and abs braced to maintain a straight line from head to heels.
Flaring elbows out to the sides: This reduces triceps engagement and can stress the shoulders; keep your elbows tucked closer to your body for optimal muscle activation.
Only moving the head or upper chest: This means you're not performing a full range of motion; ensure your entire body lowers and raises as a single unit.

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Questions

Is Push up on Forearms good for beginners?

Push up on 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 Push up on Forearms?

You need Body weight to perform Push up on 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 Push up on Forearms?

Focus on driving through your forearms and engaging your triceps to initiate the upward movement, rather than just arching your back. Keep your core extremely tight throughout the entire movement, imagining a string pulling your belly button towards your spine to maintain a rigid plank. Control the eccentric (lowering) phase of the movement; don't just drop to the floor, but actively resist gravity on the way down. Maintain a neutral neck position by looking slightly ahead of your hands, avoiding excessive looking up or down that can strain your cervical spine.

What are common mistakes when doing Push up on Forearms?

Sagging hips: This indicates a weak core; keep your glutes squeezed and abs braced to maintain a straight line from head to heels. Flaring elbows out to the sides: This reduces triceps engagement and can stress the shoulders; keep your elbows tucked closer to your body for optimal muscle activation. Only moving the head or upper chest: This means you're not performing a full range of motion; ensure your entire body lowers and raises as a single unit.