Forearm Push-Up
Build upper body & core strength with Forearm Push-Ups! A great modification on traditional push-ups.
The Forearm Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Forearm Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Abdominals (rectus abdominis)
Forearm Push-Up Variations and Alternatives
How to do the Forearm Push-Up
Starting Position:
Begin by lying face down on the mat or floor.
Place your forearms on the ground with your elbows directly beneath your shoulders. Your hands should be clasped together or placed flat on the ground.
Body Positioning:
Extend your legs straight back behind you, keeping your feet together.
Your body should form a straight line from your head to your heels. Engage your core to maintain stability.
Lowering Phase:
Inhale as you slowly lower your body towards the ground by bending your elbows.
Keep your elbows tucked in close to your sides. Lower your body until your chest almost touches the floor.
Lifting Phase:
Exhale as you push through your forearms and hands to raise your body back up.
Focus on keeping your body in a straight line as you lift, avoiding any sagging at your hips or arching your back.
Repetitions:
Aim for 8-12 repetitions of this movement for beginners. Rest as needed between sets.
Tips:
Maintain a neutral neck position by looking slightly ahead of you, not down.
If this exercise is too difficult, you can modify it by placing your knees on the ground while maintaining a straight line from your head to your knees.
To increase difficulty, you can try lifting one leg while performing the push-up.
Forearm Push-Up FAQs
What muscles does the Forearm Push-Up work?
The Forearm Push-Up mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Forearm Push-Up?
None. The Forearm Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Forearm Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Forearm Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Forearm Push-Up variations and alternatives?
Similar exercises include the Bear Push-Up, Body Up, Bodyweight Skullcrusher and Chaturanga Pose.
Training calculators
Work out the numbers behind your training before your next session.