Forearm Push-up
Primary musclesChest، Triceps، Calisthenic
EquipmentFull Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12
Overview
The Forearm Push-up is a push-up variation that uses the forearms instead of the hands. This shifts more work to shoulder stability, triceps engagement, and core activation.
It is commonly used by:
It is commonly used by:
How to do it
- 1
Setup
- Get into a forearm plank with your elbows stacked directly beneath your shoulders.
- Place your forearms flat on the floor, with your palms facing down or held in a neutral position.
- Tighten your core, glutes, and legs so your body stays in a straight line from head to heels.
- 2
Execution
- Bend your elbows to lower your body, and bring your torso toward the ground while keeping your forearms planted on the floor.
- Keep your spine neutral and your core braced so you do not arch or sag excessively.
- Drive through your forearms and elbows to press back to the starting position.
- Continue for the target number of reps, using controlled movement throughout.
Form tips & common mistakes
Brace your core so your lower back does not sag.
Keep a straight line from your head to your heels for the full movement.
Move slowly on the way down and on the way up to increase muscle engagement.
Do not let your elbows flare too wide; keep them at about a 45-degree angle to your torso.
Keep breathing steadily, exhaling as you push up and inhaling as you lower down.
Muscles worked
Target
Triceps Brachii، Secondary - Forearms، Secondary - Deltoid، Anterior، Secondary - Pectoralis Major
Stabilizers
Rectus Abdominis
