How to do the Push-up On Lower Arms
Push-up On Lower Arms is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Push-up On Lower Arms demonstration · © GymiaFit
Push-up On Lower Arms at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Push-up On Lower Arms step by step
- 1Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
- 2Engage your core and keep your body in a straight line from head to toe.
- 3Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position.
- 5Repeat for the desired number of repetitions.
Push-up On Lower Arms — questions
What muscles does the Push-up On Lower Arms work?
The Push-up On Lower Arms primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Push-up On Lower Arms?
None — the Push-up On Lower Arms uses your bodyweight only, so it works at home with nothing but floor space.
Is the Push-up On Lower Arms suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Push-up On Lower Arms?
Close-grip Push-up, Close-grip Push-up (on Knees), Diamond Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push-up On Lower Arms demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.