Push up on Forearms

Description

How to Do Push up on Forearms

1. 1
   Setup

   Begin in a forearm plank position with your elbows directly beneath your shoulders and forearms flat on the floor, fingers pointing forward.

2. 2
   Setup

   Your body should form a straight line from head to heels, with your core braced and glutes squeezed to prevent sagging.

3. 3

   Inhale as you slowly lower your hips and chest towards the floor by bending your elbows, keeping them relatively close to your body.

4. 4

   Lower until your upper arms are close to the ground, maintaining tension in your core and a straight body line.

5. 5

   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.