Push-up on Forearms
- Músculo objetivo
- Triceps Brachii
- Músculos sinergistas
- Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipamiento
- Body weight
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The push-up on forearms is a bodyweight pressing exercise that targets the triceps brachii as the primary mover, with assistance from the front deltoids and both the sternal and clavicular fibers of the pectoralis major. By placing the forearms flat on the floor instead of the hands, the movement shifts the elbow-extension demand squarely onto the triceps, making it a unique push-up variation for building arm strength and lockout power.
Cómo hacer el Push-up on Forearms
- 1Lie face down and place your forearms flat on the floor, elbows directly beneath your shoulders and forearms parallel to each other.
- 2Press through your forearms to lift your body so it forms a straight line from your head to your heels, as in a forearm plank.
- 3Brace your core, squeeze your glutes, and keep your hips level — do not let them sag or pike.
- 4While keeping your forearms in contact with the floor, push your body upward by extending your elbows, driving through the forearms and letting your torso rise.
- 5Continue pressing until your elbows are fully extended and your upper arms are roughly vertical.
- 6Lower your body under control by bending your elbows, returning your torso toward the floor until you reach the starting forearm-plank position.
- 7Reset your brace and repeat for the desired number of reps.
Consejos de técnica
- Keep your elbows pointed forward and close to your torso throughout the movement to maximize triceps engagement.
- Maintain a rigid plank from head to heels — any sag or pike in the hips bleeds tension away from the working muscles.
- Control the descent deliberately; lowering slowly builds more triceps strength than dropping quickly.
- Press evenly through the full length of both forearms rather than shifting onto the wrists, which keeps the load stable and the shoulder joint protected.
- Exhale as you press up and inhale on the way down to stay braced through each rep.
Errores comunes
- Letting the hips sag toward the floor, which collapses core tension and shifts stress onto the lower back instead of the triceps.
- Piking the hips up in the air, which reduces the mechanical demand on the triceps and turns the exercise into an easier partial movement.
- Flaring the elbows out to the sides, which reduces triceps involvement and places unnecessary stress on the shoulder joint.
- Rushing through the lowering phase, which limits time under tension and reduces the training stimulus for the triceps.
- Allowing one forearm to bear more load than the other, which creates asymmetrical strain on the elbows and shoulders over time.
Preguntas frecuentes
What muscles does the push-up on forearms work?
The primary mover is the triceps brachii, which drives elbow extension throughout the press. The anterior deltoid, clavicular head of the pectoralis major, and sternal head of the pectoralis major all assist with the pressing motion.
How is the push-up on forearms different from a regular push-up?
A standard push-up is performed from the palms, which positions the hands ahead of the elbows and places a larger load on the chest. In the forearm version the elbows are the contact point, shifting the primary demand to elbow extension — and therefore to the triceps — while the chest plays a supporting role.
Is the push-up on forearms good for triceps?
Yes. Because the forearms are on the floor and the movement is purely elbow extension, the triceps brachii are the dominant working muscle. It is a useful bodyweight alternative to skull crushers or cable push-downs for targeting the back of the upper arm.
How many reps and sets should I do?
Aim for 3–4 sets of 8–12 reps for hypertrophy, or 3 sets of 5–8 reps with a slow (3-second) lowering phase for strength. Rest 60–90 seconds between sets.
Can I do push-ups on forearms every day?
It is generally best to allow 48 hours of recovery between sessions that train the same muscle. Two to three sessions per week is sufficient for most people to build triceps strength without accumulating excessive fatigue.
