Push-up on Forearm

Push-up on Forearm

The "Push-up on Forearm" is a versatile exercise that targets multiple muscle groups in your upper body, including your chest, shoulders, and triceps. It is a variation of the traditional push-up but performed on your forearms rather than your palms. This modification adds an extra challenge to the exercise, engaging your core muscles even more. To perform a push-up on forearm, start by assuming a plank position on the floor, resting on your forearms and toes. Keep your body in a straight line from your head to your heels, and make sure your elbows are directly under your shoulders. Engage your core and squeeze your glutes to maintain proper alignment throughout the movement. When you are ready, lower your body down towards the ground by bending your elbows, keeping your forearms parallel to each other. Go as low as you comfortably can, ideally reaching a 90-degree angle at your elbows. Pause for a moment, then push through your forearms to raise your body back up to the starting position. This exercise is beneficial for building upper body strength, stability, and endurance. As a compound movement, it recruits multiple muscle groups simultaneously, making it an efficient way to work your upper body. If you find this variation too challenging, you can modify it by performing the push-up on your knees instead of your toes, gradually progressing towards the full version as you build strength. Remember to breathe properly throughout the exercise, inhaling as you lower your body and exhaling as you push back up. Start with a few repetitions and gradually increase the number as you get stronger. Incorporate push-up on forearm into your regular workout routine to enhance your upper body strength and sculpt your chest, shoulders, and triceps.


  • Start in a kneeling position with your hands and forearms on the ground, shoulder-width apart.
  • Extend your legs and lift your body off the ground so that only your forearms and toes are touching the floor.
  • Engage your core and maintain a straight line from your head to your heels.
  • Lower your body by bending your elbows until your forearms are parallel to the floor.
  • Pause briefly at the bottom of the movement.
  • Push through your forearms and extend your elbows to lift your body back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain a straight line from your head to your toes throughout the exercise.
  • Engage your core muscles by bracing your abs and glutes.
  • Breathe out as you push yourself away from the floor and breathe in as you lower your body.
  • Avoid sagging your lower back or rounding your shoulders. Keep your spine neutral.
  • Progressively challenge yourself by increasing the number of repetitions or by performing more challenging variations.
  • Gradually increase your range of motion as you become more comfortable with the exercise.
  • Focus on controlled movements rather than rushing through the exercise.
  • Use a padded or cushioned surface to protect your forearms from discomfort or bruising.
  • If you experience wrist pain, try performing the exercise on your fists or using push-up handles.
  • Listen to your body and rest if you feel any sharp pain or discomfort.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine