Forearm Blasting With Push-Ups

Written by kelly hould
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Forearm Blasting With Push-Ups
Ripped forearms with great definition. (uomo image by from

To get ripped forearms fast, you should use a modified push-up technique to target your forearms. A fist push-up or "knuckle push-up" is an easy way to blast your forearms with simple push-ups.


Fist push-ups are a modified form of the basic push-up. Everything about a forearm blasting push-up is the same as a basic push-up except for how you use your hands. To do a fist push-up, form a fist and balance the weight of your body on the top and front of your knuckles. This is the flat part between your second and third knuckle. The rest of the push-up technique is the same. Keep a rigid body with a tight core and lower your torso as close to the floor as possible without touching before coming back up.

Why It Works

Doing a push-up with your knuckles on the ground rather than your flat palms reduces the surface area you have to balance. By concentrating the pressure of the movement and balancing on a smaller surface area, you force all muscles to work harder, especially your forearms.

Special Considerations

If your hands or knuckles are tender, start this technique slowly with your knuckles on a softer surface, such as a carpet, pad, yoga mat or a rolled up towel. Those with tougher hands can start on a normal surface. If you are unable to do a basic push-up, start with your knees on the ground and work up to a basic push-up before trying the forearm blasting push-up. Because this modified push-up requires more effort, you will likely be able to do fewer forearm blasting push-ups than basic push-ups. This is normal.

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