Modified Push Up to Forearms
Description
The modified push-up to forearms is a commando push-up variation — transitioning between a high plank and forearm plank by lowering one arm at a time to the forearm, then pressing back up. "Modified" may indicate doing it from the knees for easier execution.
Equipment Required
Modified Push Up to Forearms Instructions
- Start in a high plank (or knees-down plank for modified).
- Lower your right forearm to the floor.
- Lower your left forearm to the floor. You are now in a forearm plank.
- Press back up with your right hand.
- Press up with your left hand. Back in high plank.
- Alternate which arm leads each rep.
- Minimize hip rocking.
- Aim for 8 to 12 reps (4-6 per leading arm).
Modified Push Up to Forearms Form & Visual
Modified Push Up to Forearms Benefits
- Builds tricep and shoulder transition strength
- Core anti-rotation challenge
- Modified (knees) version is accessible
- No equipment needed
- Engaging plank variation
- Develops pressing endurance
Modified Push Up to Forearms Muscles Worked
- Triceps brachii
- Anterior deltoid
- Core (anti-rotation)
- Pectoralis major
Modified Push Up to Forearms Variations & Alternatives
- Elbow Dips (same movement)
- Commando Plank
- Standard Plank
- Push-Up
- Knee Commando Plank
