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Modified Push Up to Forearms

Exercise Profile

Body PartForearms
EquipmentBody weight
Primary MusclesWrist Extensors, Wrist Flexors
Secondary MusclesDeltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii
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Introduction to the Modified Push Up to Forearms

The Modified Push Up to Forearms is a challenging exercise that targets multiple muscle groups, including the chest, shoulders, arms, and core, enhancing overall upper body strength and endurance. This modification is suitable for individuals at various fitness levels, particularly those who want to build up their strength to perform standard push-ups. Individuals may opt for this exercise due to its ability to improve body balance, promote better posture, and increase functional fitness for daily activities.

Performing the: A Step-by-Step Tutorial Modified Push Up to Forearms

  • Lower your body down onto your forearms, one arm at a time, keeping your elbows directly under your shoulders and your body in a straight line from your head to your knees.
  • Push your body back up to the starting position, one arm at a time, maintaining the alignment of your body.
  • Ensure your core is engaged throughout the exercise to protect your lower back and optimize the workout.
  • Repeat this process for your desired number of repetitions, remembering to breathe in as you lower your body and breathe out as you push back up.

Tips for Performing Modified Push Up to Forearms

  • Control Your Movements: When lowering your body, bend your elbows and lower yourself until your chest nearly touches the floor. Then, instead of pushing back up, lower your forearms to the floor one at a time. This movement should be controlled and slow. Avoid the common mistake of rushing through the movement, which can lead to improper form and potential injury.
  • Engage Your Core: Keep your core muscles engaged throughout the exercise. This will not only help to keep your body stable and aligned but will also increase the effectiveness of the exercise by working your abs as well as your arms and chest. A common mistake is to let

Modified Push Up to Forearms FAQs

Can beginners do the Modified Push Up to Forearms?

Yes, beginners can do the Modified Push Up to Forearms exercise. However, it's important to note that this exercise requires a certain level of strength and it may be challenging for some beginners. It is recommended to start with basic push-ups or knee push-ups to build up strength and gradually progress to more advanced variations like the Modified Push Up to Forearms. Always remember to maintain proper form to prevent injury. It may be helpful to have a trainer or experienced workout partner supervise to ensure correct technique.

What are common variations of the Modified Push Up to Forearms?

  • Decline Push Up: In this version, you place your feet on an elevated surface, increasing the difficulty level by putting more weight on your upper body.
  • Wide Grip Push Up: This variation involves placing your hands wider than shoulder-width apart, targeting more of your chest muscles.
  • Diamond Push Up: This version requires you to bring your hands close together to form a diamond shape, focusing more on your triceps and inner chest muscles.
  • Spiderman Push Up: This is a more advanced variation where you bring one knee to the elbow on the same side while lowering your body, working on your core and obliques in addition to your upper body.

What are good complementing exercises for the Modified Push Up to Forearms?

  • Tricep Dips: Tricep Dips complement the Modified Push Up to Forearms by targeting the triceps, a primary muscle group used in push-ups, and thus improving the upper body strength needed for push-ups.
  • Mountain Climbers: Mountain Climbers are a great complement to the Modified Push Up to Forearms as they also engage the core and upper body, while adding a cardio element that can help increase endurance and stamina for push-ups.

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