Exercise guide · Intermediate · Compound
Modified Push Up to Lower Arms: How to Do It & Muscles Worked
The modified push up to lower arms is a bodyweight exercise targeting the forearms, with secondary emphasis on the triceps, chest, and shoulders. It involves transitioning from a push-up position to lowering the forearms to the ground and then pressing back up.
- Primary muscles
- Forearms
- Equipment
- Body Weight
- Level · type
- Intermediate · Compound
How to do the modified push up to lower arms
- Step 1: Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Step 2: Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
- Step 3: Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
- Step 4: Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Modified Push Up to Lower Arms alternatives
More exercises that train the forearms as their main target:
-
Kettlebell Alternating Hang Clean
Forearms · Kettlebell · Intermediate compound -
Wrist Rollerer
Forearms · Weighted · Intermediate compound -
Band Reverse Wrist Curl
Forearms · Band · Beginner compound -
Band Wrist Curl
Forearms · Band · Beginner compound -
Barbell Palms Down Wrist Curl over a Bench
Forearms · Barbell · Beginner compound -
Barbell Palms Up Wrist Curl over a Bench
Forearms · Barbell · Beginner compound -
Barbell Reverse Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Reverse Wrist Curl
Forearms · Barbell · Beginner compound
More forearms exercises
-
Barbell Standing Back Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Wrist Curl - Twisted Variation
Forearms · Barbell · Beginner compound -
Cable Reverse Wrist Curl
Forearms · Cable · Beginner compound -
Cable Standing Back Wrist Curl
Forearms · Cable · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.