Instructions

1

Start in a plank position with hands shoulder-width apart, feet together, and body in a straight line from head to heels. Engage core and maintain neutral spine alignment.

2

Keep hands firmly planted on the ground directly under shoulders. Tense abdominals and prepare for flexion movement by taking a deep breath.

3

Slowly lower hips and torso toward the ground by bending elbows to approximately 90 degrees, lowering the body in a controlled manner while maintaining a rigid plank position. This is the eccentric phase with lengthening of abdominal muscles.

4

Drive elbows into ground to reverse the movement, pressing chest forward and upward through shoulders. Return body to starting plank position by extending elbows and engaging abdominals to bring hips back to neutral alignment.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Pectoralis Major, Serratus Anterior

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Push-up on Forearms stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Improves overall Upper Arms stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Abdominis and minimize bicep/forearm takeover.

Exercise Variations

Dumbbell Push-up on Forearms
Cable Push-up on Forearms
Banded Push-up on Forearms

Beginner Tips

If you are new to the Push-up on Forearms, focus on mastering the movement pattern with zero weight before adding Body weight.

Push-up on Forearms