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Forearm Push Up – How To Do It, Benefits, Mistakes & Variations

Forearm push-ups are a simple yet highly effective exercise that can transform your core strength, posture, and overall fitness.

In this guide, we'll take you through the basics of forearm push-ups, the muscles they work, the incredible benefits they offer, common mistakes to avoid, and some exciting variations to spice up your workout routine.

Already eager to get things rolling?

Let’s do it:

What Is A Forearm Push Up?

A forearm push-up, also known as a forearm plank or low plank, is a core-strengthening exercise that targets the muscles in your abdomen, lower back, and shoulders.

How To Do A Forearm Push Up?

Here's a step-by-step guide on how to perform a forearm push-up:

Starting Position:

  • Begin by kneeling on the floor.
  • Place your forearms on the ground, making sure they are parallel to each other and shoulder-width apart.
  • Your elbows should be directly beneath your shoulders.
  • Keep your body in a straight line from head to heels, engaging your core muscles.
  • Ensure your hips are in line with your shoulders and not lifted too high or sagging.
  • Tighten your abdominal muscles to engage your core.
  • Squeeze your glutes to help keep your body in a straight line.
  • Hold the forearm push-up position for as long as you can, focusing on maintaining proper form.
  • Aim for at least 20-30 seconds when starting, and gradually increase the duration as your strength improves.
  • After holding the position, gently lower your knees to the ground and rest in a comfortable position.

What Are The Muscles Worked In Forearm Push Ups?

Forearm push-ups are a dynamic full-body exercise engaging various muscle groups:

  • Core (Abdominals and Lower Back): Stabilizes your body, promoting a straight line during the plank position.
  • Shoulders (Deltoids): Controls movement, providing stability and strength during the push-up.
  • Arms (Triceps and Biceps): Triceps extend the elbows, while biceps stabilize the joint.
  • Glutes (Gluteus Maximus): Activated to prevent hip sagging, contributing to overall stability.
  • Legs (Quadriceps and Calves): Quadriceps keep legs straight, and calves support body weight on the balls of your feet.

Forearm Push Up Benefits

Forearm Push Up Benefits

Listed below are the benefits and advantages of doing forearm push up workout:

1.     Core Strength

Forearm push-ups engage the core muscles. When you're holding that plank position, your abs and lower back have to work together to keep your body in a straight line.

This strengthens these muscles, making your core more stable and powerful.

2.     Shoulder and Arm Muscles Power

When you do forearm push-ups, you're not just working your core; you're also giving your shoulders and arms a serious workout.

As you lower and lift your body, your shoulder and arm muscles engage to support the movement. Over time, this helps build up strength and definition in these areas.

3.     Posture Improvement

Ever wanted to stand tall like a superhero? Well, forearm push-ups can help you get there.

By forcing your body to maintain a straight line from head to heels, these push-ups train your muscles to support good posture.

4.     Endurance Boost

Holding a forearm plank might seem easy at first, but the longer you hold it, the tougher it gets. That's because it's not just about strength—it's also about endurance.

By challenging yourself to hold the plank for longer periods, you gradually build up your stamina, making everyday activities feel like a breeze.

5.     Convenience and Accessibility

One of the biggest benefits of forearm push-ups is that you can do them anywhere, anytime, with no equipment needed. All you need is a little bit of space and your own body weight.

So, whether you're at home, in the park, or even in your office, you can squeeze in a quick workout and reap all the benefits of forearm push-ups.

Mistakes To Avoid While Doing Forearm Push Up

Don’t you know about the mistakes that must be avoided in order to do a perfect forearm push up? Here’s what you need to know:

1.     Sagging Hips

Mistake: Allowing your hips to sag toward the floor.

Why to Avoid: Sagging hips compromise the effectiveness of the exercise by putting excessive strain on the lower back. It also reduces engagement of the core muscles.

Correction: Maintain a straight line from head to heels, engaging your core muscles and keeping your hips level with your shoulders.

2.     Elevated Hips

Mistake: Lifting your hips too high, creating an inverted V shape.

Why to Avoid: This position reduces the engagement of your core muscles and shifts the focus away from the intended muscle groups, diminishing the effectiveness of the exercise.

Correction: Keep your body in a straight line, ensuring your hips are not lifted excessively, and maintain a neutral spine.

3.     Improper Elbow Placement

Mistake: Allowing your elbows to drift too far forward or backward.

Why to Avoid: Incorrect elbow placement can strain your shoulders and compromise stability during the exercise.

Correction: Position your elbows directly beneath your shoulders, creating a stable foundation for the forearm push-up.

4.     Head Positioning

Mistake: Allowing your head to drop or looking upward.

Why to Avoid: Incorrect head positioning can lead to neck strain and compromise spinal alignment.

Correction: Keep your head in a neutral position, aligned with your spine. Look at the floor to maintain proper neck alignment.

5.     Holding Breath

Mistake: Holding your breath instead of maintaining a steady breathing pattern.

Why to Avoid: Holding your breath limits oxygen flow to your muscles, causing fatigue more quickly and potentially leading to dizziness.

Correction: Breathe regularly throughout the exercise. Inhale and exhale deeply to provide your muscles with the oxygen they need for optimal performance.

Forearm Push Up Variations

Forearm push-up variations can add excitement to your workout routine and target different muscle groups.

Here are five variations to spice up your forearm push-up routine:

1.     Forearm Plank with Shoulder Taps

How to Do It: Start in a forearm plank position, then lift one hand off the ground to tap the opposite shoulder. Return the hand to the floor and repeat on the other side.

Benefits: This variation engages the core while challenging shoulder stability and coordination.

2.     Side Plank with Forearm Rotation

How to Do It: Begin in a side plank position on your forearm. Rotate your torso, lowering the hip towards the floor, and then return to the starting position.

Benefits: Targets the obliques and adds an extra challenge for core strength and stability.

3.     Mountain Climbers with Forearms

How to Do It: From a forearm plank position, bring one knee towards the chest and then switch legs in a running motion while keeping the core engaged.

Benefits: Incorporates cardio and enhances core strength and endurance.

4.     Dolphin Plank

How to Do It: Start in a forearm plank position, then lift your hips towards the ceiling while keeping your forearms on the ground. Form an inverted V with your body.

Benefits: Focuses on the shoulders, hamstrings, and upper back, adding variety to the workout.

5.     Forearm Push-Up to Full Plank

How to Do It: Transition between a forearm plank and a full plank by straightening your arms one at a time, starting from the forearm position.

Benefits: Works both the core and upper body muscles, providing a smooth progression in intensity.


By incorporating this straightforward yet impactful exercise into your routine, you're not just building a stronger core; you're building a more stable body.

The benefits extend beyond physical strength, touching on posture improvement, endurance boost, and the convenience of anytime, anywhere workouts.

So, what are you waiting for?

Let’s get on with the classic version as well as variations to start transforming your body for good.