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Home ExercisesModified Push Up To Lower Arms

Demonstration

IntermediateCompoundBodyweight

Modified Push Up To Lower Arms

Forearms · Lower Arms

4

sets

6–8

reps

2m

Rest time

~10

Calories / set

Log a set

Instructions

1
Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
2
Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
3
Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
4
Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
5
Repeat for the desired number of repetitions.

Muscles worked

Primary

Forearms

triceps

Secondary

tricepschestshoulders

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Modified Push Up To Lower Arms · FitVault