Push-Up on Lower Arms

Setup

1. 01Start in a forearm plank with elbows under the shoulders.
2. 02Set the feet about hip width for a stable base.
3. 03Form a straight line from head to heels.
4. 04Squeeze the glutes and brace before the first press.

Execution

1. 01Place one hand where the elbow was and press that side up.
2. 02Follow with the other hand to reach a full high plank.
3. 03Lower back down one forearm at a time to the start.
4. 04Alternate the leading arm each rep to balance the work.

Checkpoints

• -Hips stay level with minimal rotation during each press.
• -Hands land directly under the shoulders, not out wide.
• -The plank line never sags or pikes.
• -Leading-arm reps are matched left and right.

Common mistakes

• -Letting the hips swing side to side with each transition.
• -Placing the hand too far forward and stressing the shoulder.
• -Collapsing down instead of lowering the forearms with control.
• -Rushing reps and losing the rigid trunk.