PlanWorkouts

Exercise 1421 · REF arvaszz

Modified Push Up To Lower Arms exercise animation

Modified Push Up To Lower Arms

Category
Lower Arms
Equipment
Body Weight
Target
Forearms

Lowering onto the forearms mid-push-up trains the transition between a plank and a full push-up position, building tricep and shoulder control through a range that standard push-ups skip entirely. The controlled lower to the elbows is the actual challenge, not the press back up.

How to Do the Modified Push Up To Lower Arms

  1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
  2. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
  3. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
  4. Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Modified Push Up To Lower Arms primarily targets the Forearms, with Triceps as the primary synergist muscle group, along with the Chest, Shoulders.

More Lower Arms Exercises

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms

Equipment Alternatives

Don't have body weight? These target the same forearms with different equipment.

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell Finger Curls Dumbbell · Forearms

FAQ

What muscles does the Modified Push Up To Lower Arms work?
The Modified Push Up To Lower Arms primarily targets the forearms, with the triceps and chest, shoulders assisting.
What equipment do I need for the Modified Push Up To Lower Arms?
The Modified Push Up To Lower Arms is done with no equipment — just body weight.
What's a good alternative to the Modified Push Up To Lower Arms?
If you don't have access to the space or setup it needs, the Band Reverse Wrist Curl targets the same forearms using band instead.