Modified Push Up To Lower Arms

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.

Quick Facts

How to Do Modified Push Up To Lower Arms

Follow these step-by-step instructions to perform Modified Push Up To Lower Arms with proper form and technique.

1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
2. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
3. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
4. Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Modified Push Up To Lower Arms targets helps you integrate it effectively into your training program.

Benefits of Modified Push Up To Lower Arms

Incorporating Modified Push Up To Lower Arms into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Forearms Development: Modified Push Up To Lower Arms directly targets and strengthens the Forearms, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps, Chest, and Shoulders, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Modified Push Up To Lower Arms build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Modified Push Up To Lower Arms safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Modified Push Up To Lower Arms, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Forearms and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Forearms typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Modified Push Up To Lower Arms, track these metrics during your workouts: