Forearm Push Ups: Benefits, Muscles Worked, and More

While there are dozens of push-up variations available, few are as effective at targeting the triceps as the forearm push-up – an exercise almost identical to the regular push-up, only with a small tweak that maximizes triceps growth.

But before adding the forearm push-up to your workout plan, it’s important to first understand what makes it unique among other push-ups.

The forearm push-up is simply a regular push-up performed with the exerciser lowering onto their forearms as they reach the deepest part of the repetition; This allows for greater tricep recruitment and a marked improvement in exercise intensity.

What are Forearm Push-Ups?

Like other push-up variations, the forearm push-up is a multi-joint compound exercise traditionally performed with only the performer’s own body as the source of resistance.

Not only does this eliminate the need for exercise equipment, but it will also effectively reduce the risk of injury due to the comparatively low amount of resistance involved.

Forearm push-ups are primarily included in calisthenic training programs as a primary compound exercise, although they may also be used as a substitute exercise to bodyweight tricep dips due to their similarity in intensity and muscular recruitment.

Who Should Do Forearm Push-Ups?

Forearm push-ups are appropriate for intermediate level calisthenic athletes seeking greater triceps recruitment in their workouts. 

Weightlifters away from the gym may also wish to perform them as an alternative to exercises like the close-grip bench press or skullcrushers.

How to do Forearm Push-Ups

To perform a repetition of forearm push-ups, the exerciser will enter a plank stance on the floor with their hands set shoulder-width apart and somewhat further forward from the chest.

The core should remain contracted throughout the repetition, and the glutes squeezed so as to maintain a flat and rigid torso.

Bending at the arms, the exerciser will lower their chest towards the ground as they draw their elbows backwards, allowing the forearms to follow the torso until they are both parallel to the floor. 

The forearms will be nearly flat against the ground at this point in the repetition, with the triceps supporting much of the upper body’s weight.

To complete the repetition, the exerciser will squeeze their triceps and push through the palms of their hands, extending the elbows once more and returning to the starting plank stance.

Here’s a video demonstrating form:

What Muscles are Worked by Forearm Push-Ups?

Forearm push-ups are referred to as a compound exercise because of their capacity to work more than a single muscle group at a time – albeit not to equal intensities, however.

Muscle groups worked in a dynamic capacity are referred to as primary mover muscles, whereas those worked to only a partial range of motion or entirely in a static one are called the secondary mover muscles and stabilizing muscles, respectively.

Primary Mover Muscles

Forearm push-ups work the muscles of the anterior deltoid head, pectorals and triceps brachii to a high level of intensity. 

However, even in comparison to the chest and deltoids, it is the triceps that are worked to the greatest extent and therefore also receive the greatest development from the exercise.

Secondary Mover Muscles and Stabilizers

Other muscles worked in a secondary capacity by forearm push-ups are the forearms and serratus anterior, of which are only recruited to a partial extent during the movement.

In addition, it is the abdominal muscles that are used in a stabilizing capacity.

What are the Benefits of Doing Forearm Push-Ups?

Apart from building mass and strength in the muscles of the upper body, forearm push-ups are also capable of producing several other effects that are especially useful for at-home exercisers or lifters taking time away from free weight exercises.

Significant Emphasis on the Triceps

Due to the closer hand placement and movement of the forearms during forearm push-ups, the exercise becomes a sort of tricep pushdown in its own right – thereby producing far greater focus on the triceps.

To maximize the amount of hypertrophy the triceps will undergo from forearm push-ups, pair the exercise with triceps isolation exercises like the kickback or skullcrusher.

Reinforcement of Elbow and Wrist Joints

Forearm push-ups involve wide ranges of motion for both the wrists and elbows – far more than would be seen in conventional push-ups, even.

This effectively reinforces the connective tissues therein, improving the mobility of the joint and reducing any future risk of injury as they become more durable.

Of course, forearm push-ups are no replacement for a proper mobility routine, and it is important to warm up these joints prior to even performing the exercise at all.

Perfect Progression to Ballistic Push-Up Variations

The forearm push-up is one of the best progression steps to ballistic push-up variations like the clap push-up, as it helps teach exercisers how to produce tension and controlled force through the triceps brachii.

In particular, Crossfit athletes or other sorts of athletes wishing to build explosive power in their upper body may wish to incorporate the forearm push-up as either a warm-up exercise or as a primary compound movement.

Carryover to Close Grip Bench Press and Other Exercises

Forearm push-ups are excellent for producing training carryover to movements of a similar nature – that is to say, pushing exercises with a particular focus on the triceps brachii. 

As such, movements like the close grip bench press, Spoto press or close grip push-up will all be indirectly made easier with regular performance of the forearm push-up, allowing for more weight and volume to be used despite the fact that they are not actually included in the workout session.

Most Common Mistakes of Forearm Push-Ups

Although the forearm push-up is relatively simple as an exercise, there are several common mistakes that should be corrected so as to maximize the safety and effectiveness of the movement as a whole.

Flaring the Elbows to the Sides

While flaring the elbows to the sides is a mistake in nearly every kind of push-up, it is especially dangerous with forearm push-ups due to the placement of the hands – causing even more of the exerciser’s weight to be vertically placed along the elbows.

Allowing the elbows to flare excessively outwards can lead to irritation and injury of the connective tissues therein. To prevent this, it is important to keep the elbows as close to the sides of the torso as possible. 

Twisting the Wrists

As tempting as it may be, forearm push-ups should be performed with the wrists in a neutral position as much as possible – with the exerciser taking care not to rotate their wrists as they perform the descending portion of the movement.

Ensuring that the wrists remain straight throughout the exercise will help prevent excessive tension from being placed on the tendons within, and help keep the focus of the forearm push-up on the triceps brachii, rather than the forearm extensor muscles.

Arching the Lower Back and Pelvis

More of a mistake seen with all push-up variations; allowing the lower back to arch so as to angle the torso downwards will shorten the range of motion of the exercise, reducing the effectiveness of its benefits and potentially straining the shoulders as they are forced to rotate internally.

In order to ensure that the forearm push-ups are as effective as they can be, the core and glutes must remain tightly contracted so as to keep the torso straight.

Forearm Push-Up Variations and Alternatives

In case you feel like forearm push-ups just aren’t cutting it – or if you wish to take the workout to the next level, there are a few push-up variations that can fill the role of the forearm push-up perfectly.

1. Close Grip Push-Up

The close grip push-up is the most ready equivalent to the forearm push-up in terms of triceps recruitment and intensity, as both feature the same stance and set of general mechanics. 

The sole difference between the close grip push-up and forearm push-up is that the former exercise will not involve any movement of the forearms, maximizing tricep recruitment and minimizing any risk of injury that the wrist may be in.

2. Diamond Push-Up

For calisthenic athletes seeking an exercise of a similar nature but without the same forearm mechanics, the diamond push-up is their best bet.

The diamond push-up features a nearly identical stance to that of the forearm push-up, only without the same movement of the forearms, leading to a more stable exercise and a lower risk of injury overall.

Unlike the close grip push-up however, the diamond push-up will not feature the same focus on the muscles of the triceps. 

Instead, diamond push-ups are used as a method of increasing overall difficulty and training intensity in comparison to regular push-ups, and may substitute forearm push-ups in this regard.

3. Clapping Push-Ups

One progression from the forearm push-up is to switch to clapping push-ups instead – of which are a ballistic push-up variation used to build upper body explosiveness and power that slower push-up variations (like the forearm push-up) cannot develop.

Though their stances aren’t the same, the clapping push-up will feature a similar development of tension at the depth of the repetition, providing superior carryover to athletic activities and acting as a more difficult exercise as a whole.

Frequently Asked Questions (FAQ)

Do Push-Ups Work the Forearms?

No – regular push-ups do not work the forearms in any way that is likely to result in muscular hypertrophy. 

However, it is entirely possible to perform exercises like the knuckle push-up and reverse grip push-up, both of which will contract the muscles of the forearms in a dynamic capacity.

Are the Forearms a Push Muscle?

Forearms are a part of the “pull” muscle classification, where they are grouped alongside muscles like the biceps, latissimus dorsi and trapezius due to the direction of their force output and function.

What Push-Ups are Best for Forearms?

There are quite a number of push-up variations that are great for training the forearms, a few of which are; knuckle push-ups, fingertip push-ups and handle push-ups. 

Each of these push-up variations involve recruiting the forearms in a more intense manner than conventional push-ups are capable of, and are more likely to build muscular and strong forearms as a result.

Final Thoughts

Before starting a set of forearm push-ups, remember that your wrists and elbows will be at greater risk of injury than is the case with regular push-ups. Ensure they are properly warmed up and stretched with a comprehensive mobility drill, and that you are confident in your form before going all-out during your workout.

References:

1. COGLEY, ROBERT M.; ARCHAMBAULT, TEASHA A.; FIBEGER, JON F.; KOVERMAN, MANDY M.; YOUDAS, JAMES W.; HOLLMAN, JOHN H.. COMPARISON OF MUSCLE ACTIVATION USING VARIOUS HAND POSITIONS DURING THE PUSH-UP EXERCISE. Journal of Strength and Conditioning Research 19(3):p 628-633, August 2005.

2. Marcolin G, Petrone N, Moro T, Battaglia G, Bianco A, Paoli A. Selective Activation of Shoulder, Trunk, and Arm Muscles: A Comparative Analysis of Different Push-Up Variants. J Athl Train. 2015 Nov;50(11):1126-32. doi: 10.4085/1062-6050-50.9.09. Epub 2015 Oct 21. PMID: 26488636; PMCID: PMC4732391.