Forward Forearm Push

1. Stand upright with your feet shoulder-width apart.

2. Extend your arms directly in front of you at chest height. Your palms should face each other, and your elbows can be slightly bent.

3. Press your palms toward each other as if you are trying to compress an imaginary object between them. This is the starting position.

4. While maintaining this pressure, slowly push your hands forward until your arms are fully extended.

5. Pause for a moment at the end of the extension, keeping the tension in your palms.

6. Bring your arms back to the starting position without releasing the pressure between your palms.

7. Repeat this motion for the desired number of repetitions and sets.

8. Keep your core engaged and maintain good posture throughout the exercise.

This exercise can help improve muscle endurance and strength in the chest, shoulders, and arms, particularly the forearms, through sustained isometric contraction. It is suitable for beginners as it does not require any equipment and can be easily performed at home or in a gym setting.