Forearm Dolphin Push-Ups Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Forearm Dolphin Push-Ups is a bodyweight exercise that works your biceps, triceps and transverse abs.

Forearm Dolphin Push-Ups is a great moderate move. When done correctly, it can effectively target your arms, core, upper body and waist.

It requires no equipment to do.

Forearm Dolphin Push-Ups

How to do Forearm Dolphin Push-Ups

Exercise

Begin in a high plank position. Bend at your elbows and lower onto your forearms while simultaneously pushing your butt back and up like a traditional dolphin push-up. Return to high plank and repeat.

Illustrated Guide

Learn how to do forearm dolphin push-ups from this step-by-step illustrations:

Forearm Dolphin Push-Ups 1
Forearm Dolphin Push-Ups 2
Forearm Dolphin Push-Ups 3
Forearm Dolphin Push-Ups 4

Muscles Worked

The muscles used for forearm dolphin push-ups may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for forearm dolphin push-ups are:

Primary Muscles

  • Biceps
  • Triceps
  • Transverse Abs

Synergyst Muscles

  • Deltoids
  • Side Deltoids

Frequently Asked Questions

What muscles does Forearm Dolphin Push-Ups work?
Forearm Dolphin Push-Ups works biceps, triceps, transverse abs.
What is Forearm Dolphin Push-Ups good for?
Forearm Dolphin Push-Ups is beneficial for conditioning and to strengthen. It works the best for arms, core, upper body and waist, as it works biceps, triceps, transverse abs. Forearm Dolphin Push-Up is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Forearm Dolphin Push-Up a good exercise?
Forearm Dolphin Push-Up is a popular bodyweight exercise for biceps, triceps, transverse abs.

Training, Progressions and Regressions

Interested in how to improve your Forearm Dolphin Push-Ups faster?

Forearm Dolphin Push-Ups Training and Progressions

Standards and Averages

Wonder how do others perform in Forearm Dolphin Push-Ups and how should you?

Forearm Dolphin Push-Ups Standards and Averages

Alternatives

Wonder how to work the same muscles with other exercises?

Forearm Dolphin Push-Ups Alternatives

Variations

Wonder how to make Forearm Dolphin Push-Ups either easier or more challenging?

Forearm Dolphin Push-Ups Variations

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Classification

Type(s) Bodyweight, Calisthenic, Strength
Muscles Worked Biceps Brachii, Triceps Brachii, Deltoids, Posterior Deltoids, Transverse Abdominis
Difficulty Level(s) Moderate
Equipment No Equipment
Location At Gym, At Home, Outdoor
Major Exercise Push-Ups

Muscles Worked

Target muscle(s) Biceps, Triceps, Transverse Abs
Synergyst muscle(s) Deltoids, Side Deltoids

Related exercises

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