Animated GIF · Available via API
gif_boxModified Push Up To Lower Arms
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Modified Push Up To Lower Arms is a intermediate multi-joint compound pushing exercise targeting the Forearms in the Lower Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Chest.
list_alt Step-by-Step Instructions
Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Modified Push Up To Lower Arms loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Forearms and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Modified Push Up To Lower Arms is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Lower Arms movements first. It fits well in programs focused on strength training and pairs naturally with other Lower Arms movements in a balanced routine.
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