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Performing pushups that target your forearm muscles can add strength, girth and definition to your lower arms. This form of muscle group workout is helpful when you want to develop a balanced and well-rounded upper body regimen. Since standard pushups already target muscles in your upper body, using them to "blast" development in your forearms is just a matter of tweaking your form and technique to encourage more support and stimulation from your forearm muscles.
By balancing on your knuckles during pushups, your forearms are stimulated to a greater degree. These pushups are performed in the same manner as standard pushups, with the only variation of them being executed on your knuckles rather than your palms. Your fingers should form a tight fist for added stability. Performing these pushups also strengthens your knuckles since they are sometimes performed on hard surfaces; to minimize the pressure on your knuckles, however, they can be performed on a mat, carpet or folded towel.
Fingertip pushups target and strengthen your forearm muscles by allowing you to balance your weight on the tips of your fingers during the exercise. These are an advance form of pushups and should be executed with care and proper form. These pushups are performed in the same manner as standard pushups, however you use only your finger pads for support. They should be executed in slow and controlled manner to maximize results and avoid injury.
Rotating Pushup Grips
Rotating pushup grips allow you to target and stimulate more muscles in your upper body depending on the angle the grips turned. To place greater focus on your forearm muscles, turn the grips inward. In this position you will see your forearm muscles twisting inward along the position of the grip, adding extra stimulation to your muscles and encouraging greater stabilization from your lower arms.
Power pushups are a plyometric exercise that allow you to build greater strength, power, and definition in your upper body. From a standard pushup position, lower your body then explosively push yourself upwards, allowing your palms to leave the ground. Allow yourself to fall back to the ground into a pushup decline before explosively pushing upward again. Although power pushups stimulate your entire upper body, they add extra stimulation to your forearm muscles, requiring greater stabilization and impact resistance from these muscles.