Modified Push Up to Lower Arms

Setup

1. 01Start in a push-up position from the knees with hands under the shoulders.
2. 02Cross the ankles or rest the shins flat, whichever keeps the hips stable.
3. 03Form a straight line from head to knees.
4. 04Brace the trunk so the hips do not rotate during the transitions.

Execution

1. 01Lower one forearm to the floor, then the other, arriving in a knee plank on the forearms.
2. 02Place one hand back under its shoulder and press up, then the other, returning to straight arms.
3. 03Keep the hips level and square through each transition.
4. 04Alternate which arm leads on successive reps.

Checkpoints

• -Hips stay level with minimal side-to-side sway.
• -Hands return to a spot directly under the shoulders.
• -The torso stays rigid from head to knees.
• -Both sides lead an equal number of reps.

Common mistakes

• -Letting the hips twist as one arm presses up.
• -Placing the hands too far forward, straining the shoulders.
• -Rushing the transitions and dropping onto the forearms.
• -Sagging through the lower back mid-transition.