Forearm Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Forearm Push-Up

Step by step instructions, muscle activation and variants for the Forearm Push-Up.

MediumTriceps

About this exercise

The Push-Up on Forearms is a bodyweight upper-body exercise that emphasizes the triceps and chest by placing the forearms flat on the ground as the base of support, rather than the hands. This position shortens the effective push-up range and increases triceps engagement while also challenging core stability throughout the movement.

How to Perform

  • Begin in a forearm plank position with forearms flat on the floor, elbows directly under your shoulders, and body in a straight line from head to heels
  • Brace your core and keep your hips level throughout the movement
  • Press through your forearms and hands to raise your torso while keeping your forearms in contact with the floor
  • Fully extend your arms as much as the forearm position allows, squeezing your triceps at the top
  • Slowly lower your chest back toward the floor under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Forearm Push-Up

The Forearm Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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