Push-up On Lower Arms

Beginner

Triceps

Body Weight

Push-up On Lower Arms is simple enough to learn in one session, using pure bodyweight leverage to deliver triceps mass behind every press.

How to do Push-up On Lower Arms

Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
Engage your core and keep your body in a straight line from head to toe.
Lower your chest towards the ground by bending your elbows, keeping them close to your body.
Pause for a moment at the bottom, then push yourself back up to the starting position.
Repeat for the desired number of repetitions.

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Push-up On Lower Arms Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.

Common Push-up On Lower Arms Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Easier and Harder Than Push-up On Lower Arms

Harder progression

Ez Bar Lying Close Grip Triceps Extension Behind Head

Swap Push-up On Lower Arms For

Overhead Triceps Extension

Dumbbell Lying Extension (across Face)

Band Close-grip Push-up

Push-up On Lower Arms — Frequently Asked Questions

How do you do the Push-up On Lower Arms?

Start in a plank position with your forearms on the ground and elbows directly below your shoulders. Engage your core and keep your body in a straight line from head to toe. Lower your chest towards the ground by bending your elbows, keeping them close to your body. 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 Push-up On Lower Arms work?

The Push-up On Lower Arms primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Push-up On Lower Arms should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Push-up On Lower Arms good for beginners?

Yes. The Push-up On 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 Push-up On Lower Arms?

Try the Overhead Triceps Extension, Dumbbell Lying Extension (across Face) or the Band Close-grip Push-up. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.