Forearm Push-Up
Build upper body & core strength with Forearm Push-Ups! A great modification on traditional push-ups.
Muscle Groups
Primary
Secondary
Instructions
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.