Forearm Push Ups

Muscles Involved

The forearm push-up predominantly targets the muscles of the upper body, especially the chest, shoulders, and triceps. The primary muscle involved is the pectoralis major, which is responsible for pushing movements. Secondary muscles include the deltoids (shoulders), which stabilize and assist the movement, and the triceps brachii, which facilitate arm extension. Additionally, core muscles such as the rectus abdominis and obliques are engaged to maintain stability throughout the exercise, making it a comprehensive upper body workout.

Top Mistakes

• Allowing hips to sag or rise too high, which can lead to poor form and strain on the lower back.
• Using an improper hand or forearm placement, which can reduce effectiveness and increase the risk of injury.
• Focusing solely on range of motion, neglecting to maintain a controlled tempo, often leading to rushed and ineffective repetitions.
• Neglecting to engage the core, resulting in loss of stability during the push-up.

Execution Tips

• Start on your forearms, resting them on the ground with your elbows directly beneath your shoulders for optimal alignment.
• Maintain a straight line from your head to your heels, engaging your core and glutes to prevent hip movement.
• Lower your body towards the ground while keeping your elbows close to your body, ideally at a 45-degree angle.
• Push back up to the starting position with controlled movement, ensuring you do not rush the repetition.

Workouts

Forearm push-ups can be an integral part of an upper body workout routine. Beginners could start with 2-3 sets of 5-10 repetitions, focusing on form and control. As strength and proficiency improve, aim for 3-5 sets of 10-15 repetitions. This exercise pairs well with other movements such as standard push-ups, planks, and tricep dips to provide a well-rounded upper body workout. Consider incorporating one or two forearm push-up variations, like decline or incline versions, to challenge your muscles further.

Conclusion

Forearm push-ups are a highly effective exercise that strengthens various muscles in the upper body while also engaging the core for stability. They offer functional strength benefits that enhance overall physical performance. By incorporating this exercise into your fitness routine, you can build muscle, improve endurance, and achieve better overall athleticism.