Modified Push Up To Lower Arms
Chasing strength you can feel outside the gym? Modified Push Up To Lower Arms uses pure bodyweight leverage to get there.
How to do Modified Push Up To Lower Arms
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
- Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
- Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
- Repeat for the desired number of repetitions.
Modified Push Up To Lower Arms Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Modified Push Up To Lower Arms Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Modified Push Up To Lower Arms
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Modified Push Up To Lower Arms — Frequently Asked Questions
How do you do the Modified Push Up To Lower Arms?
Start in a push-up position with your hands directly under your shoulders and your body in a straight line. Lower your body down towards the ground by bending your elbows, keeping them close to your sides. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Modified Push Up To Lower Arms work?
The Modified Push Up To Lower Arms primarily targets the forearms. It is classified as a arms exercise and is performed with your bodyweight only.
How many sets and reps of the Modified Push Up To Lower Arms should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Modified Push Up To Lower Arms good for beginners?
Yes. The Modified Push Up To Lower Arms is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Modified Push Up To Lower Arms?
Try the Dumbbell Lying Pronation, Lever Gripper Hands or the Band Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
