Smart Workout Diary

Modified Push-Up to Forearms

The modified push-up to forearms is a bodyweight plank transition performed from the knees, moving between straight arms and forearms. It primarily trains the abdominal and core musculature while also challenging the shoulders, chest, and triceps. It supports core stability, upper-body endurance, and control in a lower-impact push-up position.

Demonstration

Modified Push-Up to Forearms — demonstration 1
Modified Push-Up to Forearms — demonstration 2

Instructions

  1. Start on your hands and knees, with your hands under your shoulders and your knees set comfortably behind your hips.
  2. Brace your abdomen and create a straight line from your head through your hips to your knees; keep your gaze slightly ahead of your hands.
  3. Lower one forearm to the floor beneath its shoulder, then lower the other forearm, keeping your hips as level as possible.
  4. Press through one palm to return to a straight arm, then press through the other palm to return to the starting position.
  5. Continue at a controlled pace, alternating the arm that leads the descent when possible. Stop if you cannot keep your trunk stable or if the movement causes sharp pain.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Chest, Triceps
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the hips quiet: avoid rocking side to side or letting the lower back sag during each transition.
  2. Use a smaller range if needed: place the knees closer to the hips to reduce the lever and maintain good alignment.
  3. Breathe steadily: exhale as you press back to straight arms and avoid holding your breath.
  4. Protect the wrists and shoulders: keep palms under shoulders and use a smooth, unhurried press.
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