Single Arm Push-up (on Knees)

The Single Arm Push-up (on knees) is a challenging exercise that targets the chest, triceps, shoulders, and core muscles. It is an advanced variation of the traditional push-up, requiring increased upper body and core strength. This exercise is a great option for individuals looking to take their push-up game to the next level or those interested in a functional exercise that mimics real-life movements. To perform the Single Arm Push-up (on knees), start by getting into a traditional push-up position with your knees resting on the ground rather than your toes. Next, position your hands slightly wider than shoulder-width apart, ensuring your fingers are pointing forward. It's important to maintain proper form throughout the movement. Engage your core and contract your glutes to create a stable base. Now, slowly lower yourself down towards the ground by bending your elbows, while simultaneously keeping your body straight. Lower your chest as close to the ground as possible, and then push yourself back up to the starting position, using only one arm. To challenge yourself further, you can gradually increase the range of motion by lowering your chest closer to the ground or by gradually progressing to performing the exercise on your toes instead of your knees. However, be sure to maintain proper form and listen to your body's limits to prevent any injury. Incorporating the Single Arm Push-up (on knees) into your workout routine can help improve upper body strength, stability, and overall functional fitness. Remember to consult with a fitness professional or qualified trainer to ensure you're performing the exercise correctly and to receive personalized guidance based on your specific fitness goals.

Instructions

• Start by getting down on your knees and placing your hands shoulder-width apart on the ground.
• Extend one leg straight out behind you and lift your toes off the ground.
• Engage your core and lower your chest towards the ground by bending your elbows.
• Push through your chest and arm muscles to push yourself back up to the starting position.
• Repeat the same motion with the opposite arm and leg.
• Continue alternating arms and legs for the desired number of repetitions.

Tips & Tricks

• Focus on core engagement to maintain stability throughout the movement.
• Increase the challenge by maintaining a slow and controlled tempo.
• Ensure proper hand placement with fingers spread wide for added stability.
• Maintain a neutral spine position throughout the exercise.
• Practice proper breathing techniques by exhaling on the push-up and inhaling on the way down.
• Gradually increase the depth of the push-up over time to build strength.
• Use a soft surface, such as a yoga mat or carpet, to cushion the knees during the exercise.
• Avoid overarching the lower back by engaging the glutes and core muscles.
• Don't rush through the exercise; focus on quality reps rather than quantity.
• Combine single-arm push-ups with other upper body exercises for a well-rounded workout.