The pushup on lower arms is a bodyweight exercise targeting the tricep, performed from a plank position on the forearms. It also engages the chest and shoulders.
Also Works
ChestShoulders
How to Perform
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.
Pro Tips
•Start from a forearm plank and press up one arm at a time, leading with the same arm to avoid imbalances.
•Keep your hips level and avoid rocking side to side by bracing your core throughout the entire movement.
•Alternate which arm leads each rep or each set to develop both sides evenly.
Common Mistakes
•Allowing the hips to sag or pike up during the transition between forearms and hands.
•Placing the hands too far forward when pressing up, which reduces tricep engagement and puts extra stress on the shoulders.
•Rocking the body from side to side excessively, which indicates the core isn't engaged tightly enough.