Kneel on the ground and position your forearms on the floor, elbows directly beneath your shoulders. Clasp your hands or keep your palms flat for stability.
Execution
Extend your legs to form a straight line from head to heels. Lower your chest slightly by bending your elbows, then press through your forearms to return to the start. Repeat as needed.
Equipment required
Nothing
Target muscles
Chest, Triceps
More Detailed Information
Forearm Push-Up
How to Do:
Setup
Start by kneeling on the ground. Place your forearms on the floor with your elbows directly under your shoulders, palms facing down. Clasp your hands together or keep them flat for stability.
Starting Position
Extend your legs back one at a time to form a straight line from your head to your heels. Engage your core and glutes to maintain a strong plank position.
Lower Down
Bend your elbows slightly and lower your chest towards the floor, keeping your forearms firmly planted. Keep your body straight and avoid arching your back or sagging your hips.
Push Back
Press through your forearms and shoulders to lift your body back to the starting position, maintaining control throughout the movement.
Repeat
Perform the desired number of repetitions, focusing on smooth, controlled motions.
Benefits:
The Forearm Push-Up targets the chest, shoulders, and triceps while engaging the core for stability. It is a low-impact alternative to traditional push-ups, making it suitable for individuals with wrist issues or limited upper-body strength. This exercise also helps improve shoulder and core stability.
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