Push-up On Lower Arms

The push-up on lower arms is a bodyweight exercise targeting the triceps, performed from a plank position on the forearms. It also engages the chest and shoulders.

Quick Facts

How to Do Push-up On Lower Arms

Follow these step-by-step instructions to perform Push-up On Lower Arms with proper form and technique.

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

Muscles Worked

Understanding which muscles Push-up On Lower Arms targets helps you integrate it effectively into your training program.

Benefits of Push-up On Lower Arms

Incorporating Push-up On Lower Arms into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Push-up On Lower Arms directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Push-up On Lower Arms build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Push-up On Lower Arms safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Push-up On Lower Arms, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Push-up On Lower Arms, track these metrics during your workouts: