Modified Push Up to Forearms

Modified Push Up to Forearms

The Modified Push Up to Forearms is an effective upper body exercise that targets your chest, shoulders, triceps, and core muscles. This exercise is a variation of the traditional push-up, offering a unique challenge and helping to strengthen and tone your upper body. To perform the Modified Push Up to Forearms, start by getting into a high plank position with your arms fully extended and hands placed about shoulder-width apart. Your body should be in a straight line from head to toe, and your core engaged. Next, slowly lower yourself down towards the ground by bending your elbows, keeping them close to your sides. Once you are halfway down, lower your forearms to the ground, while maintaining a straight body position. This is the starting position for the exercise. From here, push back up onto your hands, one arm at a time, until you are back in the high plank position. Then, repeat the movement by lowering yourself back to the forearms and pushing up again. Focus on keeping your core tight throughout the exercise and maintaining a controlled pace. The Modified Push Up to Forearms is a challenging exercise that can be modified to suit different fitness levels. If you're a beginner, you can start by performing the exercise on your knees instead of your toes. As you progress, you can gradually increase the difficulty by performing the exercise on your toes. Incorporating the Modified Push Up to Forearms into your workout routine can help improve your upper body strength, stability, and muscular endurance. Remember to maintain proper form and listen to your body. Start with a few repetitions and gradually increase the intensity and volume as you become more comfortable and stronger.


  • Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
  • Lower yourself down to your forearms, one arm at a time, while keeping your core engaged and your body in a straight line.
  • Make sure your elbows are directly under your shoulders and your forearms are parallel to each other.
  • Push yourself back up to the starting plank position, one arm at a time.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Keep your elbows aligned with your shoulders to ensure proper form and shoulder joint safety.
  • Control your breathing during the exercise - exhale as you push up and inhale as you lower yourself down.
  • Gradually increase the duration of each set to progressively challenge and strengthen your upper body.
  • To make the exercise easier, you can perform it on an incline by placing your hands on an elevated surface.
  • For an added challenge, try performing the modified push up to forearms with one leg raised.
  • Take a rest day between your workout sessions to allow your muscles to recover and repair.
  • Ensure that your wrists are aligned with your forearms during the exercise to avoid strain or discomfort.
  • Listen to your body and modify the exercise as needed to prevent any discomfort or pain.
  • Combine this exercise with other upper body exercises to create a well-rounded workout routine.


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