Push-Up On Lower Arms 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Push-Up on Lower Arms is a bodyweight exercise that primarily targets the triceps, with secondary emphasis on the shoulders. This variation of the traditional push-up is performed by lowering the body onto the forearms instead of the hands, engaging the triceps more intensely as you push the body back up. The shoulders also play a significant role in stabilizing the movement, contributing to overall upper body strength. This exercise requires no equipment other than your body, making it an accessible and effective workout for building arm and shoulder strength, while also engaging the core for stability.
How to Perform
Begin by positioning yourself in a forearm plank, ensuring your elbows are directly beneath your shoulders and your forearms are flat on the ground.
Maintain a straight body alignment from your head to your heels, focusing on engaging your core muscles to support proper posture.
Slowly lower your body by bending your elbows, keeping them close to your torso to maximize triceps activation.
Continue lowering yourself until your chest is just above the ground, or as deep as you can comfortably go without compromising your form.
Push your body back upward, pressing through your forearms, while keeping your core tight and your spine neutral to avoid any arching in your back.
Perform the movement for the desired number of reps, maintaining control and stability throughout each repetition to ensure effective muscle engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows tucked in close to your body to avoid unnecessary stress on your shoulders.
Ensure your body remains in a straight, solid line from your head to your heels throughout the entire movement for optimal form.
If you're just starting out, you can adjust the exercise by performing it on your knees instead of your toes, making it more manageable while you build strength.
How Not to Perform
Avoid Flaring Your Elbows Out: Do not let your elbows drift too far away from your body. Flaring them out can place unnecessary stress on your shoulders and reduce the effectiveness of the exercise on your triceps. Keep your elbows close to your sides throughout the movement.
Don’t Arch or Sag Your Back: Avoid letting your lower back sag or your upper body arch. This can strain your spine and reduce core engagement. Keep your body in a straight line from your head to your heels to maintain proper posture and engage the core properly.
Don’t Rush the Movement: Speeding through the exercise may cause you to lose form and waste energy. Perform the push-up in a controlled manner, focusing on quality rather than quantity. A slow, deliberate motion ensures better activation of your triceps and shoulders.
Avoid Dropping Too Low: While it’s important to go deep enough to activate the triceps, lowering yourself too far can cause unnecessary strain on your shoulders and chest. Only lower yourself as far as you can comfortably go without compromising your form.
Don’t Forget to Engage Your Core: Failing to keep your core tight throughout the movement can lead to poor posture and increase the risk of injury. Keep your core activated and engaged to stabilize your body and prevent back discomfort.
Avoid Using Momentum: Do not rely on momentum to push yourself back up. Swinging or jerking your body will reduce the effectiveness of the exercise and waste energy. Focus on controlled movements for maximum muscle engagement.
Don’t Neglect Breathing: Holding your breath or forgetting to breathe can increase tension and make the exercise harder. Inhale as you lower yourself and exhale as you push back up, ensuring your muscles get the oxygen they need to perform efficiently.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
