Forearm pushups, also known as plank pushups or dolphin pushups, involve lowering your body towards the floor using your forearms as the primary support, offering a modified and challenging variation of the standard pushup. Here's how to do them correctly:
Steps to Perform a Forearm Pushup:
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Start in a Plank Position: Begin on the floor in a plank position. Your body should form a straight line from head to heels. Engage your core and keep your back straight.
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Lower to Forearms: Instead of keeping your hands planted, lower yourself onto your forearms one arm at a time. Your elbows should be directly under your shoulders, and your forearms should be parallel to each other, or you can clasp your hands together.
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Maintain Body Alignment: Ensure your body remains in a straight line. Avoid sagging your hips or lifting your buttocks too high. This is crucial for engaging the correct muscles and preventing injury.
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Push Back Up: Push back up to the starting plank position by pressing through your forearms and hands. Engage your chest, shoulders, and triceps to lift your body.
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Repeat: Repeat the lowering and pushing up motion for the desired number of repetitions.
Key Considerations:
- Elbow Position: Keep your elbows tucked in close to your body, pointing directly behind you, not flared out to the sides. This helps protect your shoulder joints.
- Core Engagement: Actively engage your core muscles throughout the entire exercise to maintain stability and prevent lower back pain.
- Breathing: Inhale as you lower your body and exhale as you push back up.
- Modifications: If you are new to forearm pushups, you can modify the exercise by performing it on your knees instead of your toes. This reduces the amount of weight you need to lift.
Benefits of Forearm Pushups:
- Strengthens Core: Forearm pushups heavily engage your core muscles, contributing to improved core stability and strength.
- Improves Upper Body Strength: This exercise works your chest, shoulders, triceps, and forearms, leading to increased upper body strength and endurance.
- Enhances Stability: Forearm pushups require more stability than traditional pushups, improving overall body control and balance.
Potential Mistakes to Avoid:
- Sagging Hips: Avoid letting your hips sag towards the floor, as this can strain your lower back.
- Elevated Buttocks: Prevent your buttocks from lifting too high into the air, as this reduces the effectiveness of the exercise.
- Rounded Back: Maintain a straight back throughout the exercise to prevent injury.
- Flared Elbows: Keep your elbows tucked in close to your body to protect your shoulder joints.
By following these instructions and paying attention to proper form, you can effectively incorporate forearm pushups into your fitness routine to strengthen your core and upper body.
