One Arm Push-Up

What is One Arm Push-Up:

The One Arm Push-Up stands as a pinnacle of bodyweight prowess, demanding exceptional upper body strength, unwavering stability, and precise coordination. Diverging from the conventional push-up, this advanced variation tasks the body with bearing its weight solely on one arm, while the other arm remains either tucked behind the back or positioned to the side. This formidable exercise orchestrates a symphony of muscle activation, engaging not only the chest, shoulders, and triceps but also enlisting the core in a supporting role. With each repetition, the One Arm Push-Up becomes a testament to resilience, sculpting functional strength and chiseling muscle definition in those who dare to undertake its challenge.

Key Benefits:

  • Unilateral Strength: The One Arm Push-Up helps to address muscle imbalances by requiring each arm to work independently, promoting balanced strength development.
  • Increased Core Activation: Maintaining stability during the exercise engages the core muscles, enhancing overall core strength and stability.
  • Functional Strength: Mimicking real-life pushing movements, the One Arm Push-Up improves functional strength and movement patterns.
  • Versatility: The exercise can be performed virtually anywhere, making it a convenient option for building upper body strength without the need for equipment.

Variations:

  • Staggered Push-Up: Involves performing a push-up with one hand positioned slightly higher than the other, challenging stability and unilateral strength. This variation targets the chest, shoulders, triceps, and core muscles while improving coordination and balance.
  • Archer Push-Up: Involves extending one arm out to the side while lowering the body with the other arm, providing an intense unilateral chest workout and serving as a precursor to the One Arm Push-Up.
  • Incline One Arm Push-Up: Performing the push-up with the hand elevated on an object, such as a bench or step, decreasing the difficulty of the movement.
  • Decline One Arm Push-Up: Performing the push-up with the feet elevated on an object, such as a bench or platform, increases the challenge by placing more emphasis on the upper chest and shoulders while engaging the core for stability.

How to perform One Arm Push-Ups:

  • Starting Position: Begin in a plank position with feet slightly wider than shoulder-width apart for stability. Shift your weight to one side while extending the opposite arm behind your back or to the side.
  • Execution: Lower your body towards the ground by bending the elbow of the working arm while keeping the body in a straight line. Push yourself back up to the starting position, focusing on maintaining control and stability throughout the movement.
  • Repetition: Complete the desired number of repetitions on one side before switching to the other arm.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • Start with Progressions: Begin with easier variations of the One Arm Push-Up, such as elevating the hand on an object or performing on your knees, before attempting the full movement.
  • Strengthen Your Core: The one-arm push-up demands a robust core, particularly engaging the obliques, to maintain stability and prevent rotational movement.
  • Develop a Strong Scapula: Cultivating strength in your scapula, particularly the serratus anterior, is crucial for optimizing the efficiency and power of your one-arm push-up. A strong scapula facilitates smoother and more robust pushing movements, ultimately shortening your journey towards mastering this exercise.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing it on an inclined position
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing the exercise on a declined position
    • Increasing the Range of Motion - using a pair of paralletes or yoga block
    • Adding resistance - wearing weighted vest or backpack
    • Progressing to a harder variation/exercise