Single Arm Push-up
The Single Arm Push-up is an advanced variation of the traditional push-up that targets your chest, shoulders, triceps, core, and even your glutes. As the name suggests, it involves performing a push-up movement using only one arm, while the other arm remains extended next to your body or placed behind your back. This exercise not only increases the intensity of the push-up but also challenges your stability, balance, and coordination. By relying on a single arm for support, you engage the chest muscles in a more unilateral manner, promoting better muscle symmetry and addressing any strength imbalances between the arms. To perform a Single Arm Push-up, you'll need a solid foundation in regular push-ups, as this exercise demands a certain level of upper body strength and control. As you progress, you can modify the difficulty by adjusting the hand placement. The closer your hands are together, the more challenging the exercise becomes. Remember to maintain a neutral spine throughout the movement, engage your core muscles to stabilize your body, and think of your elbow tucking in close to your body as you lower yourself down. It's essential to start with proper form and gradually progress the exercise as your strength improves. Incorporating Single Arm Push-ups into your routine can help spice up your workouts and take your upper body strength to the next level.
- Start by assuming a standard push-up position with your feet slightly wider than shoulder-width apart and your arms shoulder-width apart.
- Shift your weight to one side and extend the opposite arm straight out to the side, keeping it parallel to the ground.
- Lower your body by bending your elbows and keeping your back straight and core engaged.
- Pause briefly when your chest is a few inches above the ground.
- Push yourself back up to the starting position by straightening your arms.
- Repeat the exercise with the opposite arm extended.
Tips & Tricks
- Maintain a tight core throughout the exercise to stabilize your body.
- Engage your glutes and leg muscles to provide additional stability.
- Focus on pressing through your palm to activate your chest and triceps.
- Start with modified variations, such as a kneeling single arm push-up, before progressing to the full version.
- Include other compound exercises like bench press and push-ups in your training routine to strengthen the muscles involved.
- Ensure you have proper wrist mobility and flexibility to prevent discomfort or injury.
- Experiment with hand placement and width to find the variation that works best for your body.
- Gradually increase the range of motion as you get stronger, lowering your chest closer to the ground.
- Control the eccentric (lowering) phase of the movement to maximize muscle activation.
- Listen to your body and rest if you experience any pain or discomfort.