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Push-up on Forearms

Exercise Profile

Body PartTriceps, Upper Arms
EquipmentBody weight
Primary MusclesTriceps Brachii
Secondary MusclesDeltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
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Introduction to the Push-up on Forearms

The Push-up on Forearms exercise is a challenging upper body workout that strengthens the chest, shoulders, triceps, and core muscles, making it ideal for individuals seeking to enhance their overall body strength and stability. It is suitable for both beginners and advanced fitness enthusiasts as it can be modified according to individual strength and fitness levels. People may want to incorporate this exercise into their routine for its ability to promote better posture, improve functional strength, and contribute to a well-rounded fitness regimen.

Performing the: A Step-by-Step Tutorial Push-up on Forearms

  • Keep your body straight and rigid from your head to your heels, forming a straight line. This is your starting position.
  • Lower your body towards the floor by bending your elbows, keeping your forearms in contact with the floor and your body straight.
  • Push through your forearms to lift your body back up to the starting position, while maintaining the straight line from your head to your heels.
  • Repeat these steps for your desired number of repetitions, ensuring to keep your body straight and your movements controlled throughout the exercise.

Tips for Performing Push-up on Forearms

  • Maintain Body Alignment: One common mistake is sagging or piking the hips. To avoid this, engage your core muscles throughout the exercise. This will not only help maintain a straight body alignment but also strengthen your abdominal muscles.
  • Controlled Movement: Avoid rushing the exercise. Lower your body in a controlled manner until your chest is close to the floor. Then, push back up to the starting position. Quick, jerky movements can lead to improper form and potential injuries.
  • Breathing Technique: Breathe in as you lower your body and breathe out as you push back up

Push-up on Forearms FAQs

Can beginners do the Push-up on Forearms?

Yes, beginners can definitely do the Push-up on Forearms exercise, also known as Plank Push-ups or Forearm Push-ups. However, it may be challenging for some as it requires a certain level of upper body strength and core stability. It's important to start slow and focus on maintaining proper form to prevent injury. If it's too difficult, beginners can modify the exercise by doing it on their knees instead of their toes until they build up more strength. It's always a good idea to consult with a fitness professional or trainer when starting a new exercise regimen.

What are common variations of the Push-up on Forearms?

  • Diamond Push-Up: This involves placing your hands close together under your chest to form a diamond shape, targeting your triceps more intensely.
  • Pike Push-Up: This push-up variation involves lifting your hips high, resembling a yoga pose, to target your shoulders and upper back.
  • Wide Push-Up: This involves placing your hands wider than shoulder-width apart to target your chest and back muscles more intensely.
  • Staggered Push-Up: This variation involves placing one hand forward and the other hand closer to your body, which increases the challenge for your upper body and core.

What are good complementing exercises for the Push-up on Forearms?

  • Tricep Dips are another excellent complementary exercise as they target the triceps, shoulders, and upper body, similar to Push-ups on Forearms, but with a different range of motion, providing a comprehensive workout for these muscle groups.
  • Mountain Climbers can also complement Push-ups on Forearms as they not only target the core, but also add a cardiovascular component to the workout, increasing overall endurance and stamina which can improve the ability to perform more push-ups.

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