10 Best Modified Push Up To Lower Arms Alternatives for Home Training

The Modified Push Up To Lower Arms is done kneeling. Ranked closest by our scoring: the Body-up, the Push-up and Pushups.

You can use exercises that reproduce the forearm loading and wrist control of the Modified Push Up To Lower Arms. Try fingertip push-ups, reverse planks, towel hangs, band pronation/supination, or seated wrist curls. For fingertip push-ups, pack your shoulders and press through the fingertips to drive forearm flexor activation and grip recruitment.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Modified Push Up To Lower Arms

Modified Push Up To Lower ArmsPlay demonstration
Primary muscle
Forearms
Equipment
Bodyweight
Difficulty
Beginner
Type
Compound

Secondary muscles: Triceps, Chest, Shoulders

How to perform Modified Push Up To Lower Arms
  1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
  2. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
  3. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
  4. Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Modified Push Up To Lower Arms Alternatives

10 substitutes, ranked by how closely each one matches the Modified Push Up To Lower Arms on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Body-upPlay demonstration

    Progression

    1. Body-up

    77% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the triceps rather than the forearms.

    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not forearms
    • Equipment: bodyweight only, the same as the Modified Push Up To Lower Arms
    • Body position: lying face down, not kneeling
  2. Push-upPlay demonstration

    Progression

    2. Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the pectorals rather than the forearms.

    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Modified Push Up To Lower Arms
    • Primary muscle: pectorals, not forearms
    • Equipment: bodyweight only, the same as the Modified Push Up To Lower Arms
    • Body position: lying face down, not kneeling
  3. Pushups

    Progression

    3. Pushups

    76% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Modified Push Up To Lower Arms
    • Primary muscle: pectorals, not forearms
    • Equipment: bodyweight only, the same as the Modified Push Up To Lower Arms
    • Body position: lying face down, not kneeling
  4. Bench Dip (Knees Bent)Play demonstration

    Progression

    4. Bench Dip (Knees Bent)

    76% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not forearms
    • Equipment: bodyweight only, the same as the Modified Push Up To Lower Arms
    • Body position: seated, not kneeling
  5. Push-up On Lower ArmsPlay demonstration

    Progression

    5. Push-up On Lower Arms

    76% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Modified Push Up To Lower Arms
    • Primary muscle: pectorals, not forearms
    • Equipment: bodyweight only, the same as the Modified Push Up To Lower Arms
    • Body position: lying face down, not kneeling
  6. Drop Push

    6. Drop Push

    76% match
    • Pectorals
    • Other
    • Intermediate
    • Compound

    A looser match: it works the pectorals rather than the forearms.

    How to perform this exercise
    1. Position low boxes or other platforms 2-3 feet apart.
    2. Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
    3. With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not forearms
    • Equipment: bodyweight only, the same as the Modified Push Up To Lower Arms
    • Body position: lying face down, not kneeling
  7. Bench Dip On FloorPlay demonstration

    Progression

    7. Bench Dip On Floor

    76% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not forearms
    • Equipment: bodyweight only, the same as the Modified Push Up To Lower Arms
    • Body position: seated, not kneeling
  8. Modified Hindu Push-upPlay demonstration

    Progression

    8. Modified Hindu Push-up

    76% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Modified Push Up To Lower Arms
    • Primary muscle: pectorals, not forearms
    • Equipment: bodyweight only, the same as the Modified Push Up To Lower Arms
    • Body position: standing, not kneeling
  9. Push-up PlusPlay demonstration

    Progression

    9. Push-up Plus

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Modified Push Up To Lower Arms
    • Primary muscle: pectorals, not forearms
    • Equipment: bodyweight only, the same as the Modified Push Up To Lower Arms
    • Body position: lying face down, not kneeling
  10. Chest Dip On Straight BarPlay demonstration

    Progression

    10. Chest Dip On Straight Bar

    75% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not forearms
    • Equipment: bodyweight only, the same as the Modified Push Up To Lower Arms
    • Body position: hanging, not kneeling

Why You Might Need a Modified Push Up To Lower Arms Alternative

You might replace the Modified Push Up To Lower Arms because of wrist pain, limited shoulder stability, or lack of equipment. Substitutes let you continue forearm and grip development while changing joint angles or reducing axial load. For example, towel hangs neutralize wrist extension and require you to keep a straight wrist and active elbow flexors to sustain isometric forearm loading. Band pronation/supination isolates transverse forearm musculature and trains rotatory torque in the pronator and supinator. Choosing movements that preserve forearm torque and progressive overload maintains hypertrophy and strength gains without aggravating compromised tissues.

Modified Push Up To Lower Arms FAQ

Can I build muscle without doing Modified Push Up To Lower Arms?

Yes. You can hypertrophy forearm muscles with weighted wrist curls, timed isometrics like towel hangs, and eccentric-focused wrist work; maintain a neutral wrist and full range of motion to maximize brachioradialis and wrist flexor activation. Emphasize progressive overload, varied grips, and tempo to drive growth without that specific exercise.

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