Chest · Bodyweight
Push-up on Forearms
How to do the push-up on forearms, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set up on your forearms and toes with elbows under your shoulders, body in a straight line from head to heels. Lower your chest toward the floor by letting your shoulders move forward over your elbows, then press back to the start. Keep your core and glutes tight the whole time.
- 1Chest, front delts, and triceps working the press
- 2A straight line from head to heels
- 3Core and glutes braced to keep hips level
Common mistakes
- Letting the hips sag or pike up
- Craning the head forward
- Losing the straight-line position at the bottom
Muscles worked
The push-up on forearms mainly works the mid chest, with the triceps, upper chest, front delts, lower chest, upper abs, and lower abs assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Front DeltsSupport
- Lower ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- ForearmsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the push-up on forearms for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.