Forearms exercise · body weight
Modified Push Up to Lower Arms
The modified push up to lower arms is a bodyweight exercise that targets the forearms, with the triceps, chest and shoulders assisting.
- Target muscle
- Forearms
- Also works
- Triceps, chest, shoulders
- Equipment
- Body weight
- Body part
- Lower arms
How to do the modified push up to lower arms
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
- Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
- Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the forearms. The triceps, chest and shoulders work as secondary muscles. See all forearm exercises or every bodyweight exercise.
