Lower Arms Exercise · Body Weight

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Modified Push Up To Lower Arms

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.

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Also known as: Modified Pushup To Lower Arms

Category

Lower Arms

Equipment

Body Weight

Target

Forearms

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Exercise reference published by PlanWorkouts; see our editorial standards.

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 toward 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 briefly, then push through your palms to lift your forearms back up to the starting position.
5. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the forearms.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Modified Push Up To Lower Arms mainly targets your Forearms, with your Triceps helping support the movement, along with your Chest, Shoulders.

More Lower Arms Exercises

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

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell · Forearms Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell · Forearms

FAQ

What muscles does the Modified Push Up To Lower Arms work?

The Modified Push Up To Lower Arms mainly works your forearms. It also helps strengthen your triceps and chest, shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Modified Push Up To Lower Arms?

You do the Modified Push Up To Lower Arms with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Modified Push Up To Lower Arms?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Modified Push Up To Lower Arms?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.