Overview
The forearm push-up is a push-up variation where the forearms are used instead of the hands, placing greater emphasis on shoulder stability, triceps engagement, and core activation.
It is commonly used by:
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Athletes looking to improve upper body strength and stability
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Calisthenics and bodyweight training enthusiasts
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Individuals working on shoulder and core endurance
How to Perform the Forearm Push-Up
Step 1: Setup
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Start in a forearm plank position with your elbows directly under your shoulders.
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Keep your forearms flat on the ground with palms facing down or in a neutral position.
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Engage your core, glutes, and legs to maintain a straight body line from head to heels.
Step 2: Execution
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Lower your body by bending your elbows, bringing your torso toward the ground while keeping your forearms on the floor.
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Maintain a tight core and neutral spine to prevent excessive arching or sagging.
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Press through your forearms and elbows to push yourself back to the starting position.
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Repeat for the desired number of reps while maintaining controlled movement.
Tips for Proper Form
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Keep your core engaged to prevent lower back sagging.
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Maintain a straight line from your head to your heels throughout the movement.
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Control the lowering and pushing phases to maximize muscle engagement.
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Avoid excessive flaring of the elbows; keep them at about a 45-degree angle to your torso.
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Breathe consistently, exhaling as you push up and inhaling as you lower down.
Common Mistakes to Avoid
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Allowing the hips to drop, which reduces core engagement and may cause lower back strain.
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Lifting the elbows off the ground, which shifts the focus away from the intended muscles.
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Shrugging the shoulders, which can lead to excessive tension in the neck and traps.
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Holding the breath, which can reduce stability and endurance.
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Moving too quickly, leading to poor form and decreased effectiveness.
Benefits of the Forearm Push-Up
1. Strengthens the Upper Body
The forearm push-up primarily targets the chest, triceps, and shoulders, helping to build upper-body strength and endurance.
2. Enhances Core Stability
Since the forearm push-up requires a plank-like position, it effectively strengthens the core muscles, including the abs and obliques.
3. Improves Shoulder Stability
The forearm position increases shoulder control and scapular stability, making it a valuable exercise for athletes and functional fitness enthusiasts.
4. Enhances Body Awareness and Control
Performing push-ups on the forearms requires better proprioception and muscular control, leading to improved movement mechanics and coordination.
How to Incorporate Into Your Routine
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For Strength: Perform 3 to 4 sets of 6 to 10 reps with a slow tempo.
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For Endurance: Perform higher reps (10 to 15) with controlled form.
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As Part of a Push-Up Progression: Use this exercise alongside plank push-ups, diamond push-ups, and archer push-ups to develop pressing strength.
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For Core Training: Pair it with planks, hollow body holds, or leg raises to maximize core engagement.
Forearm Push-up Muscles Worked
