One-arm Push-up

What is One-arm Push-up:

The One-arm Push-up is an advanced bodyweight unilateral horizontal pushing exercise working the shoulder adductors and elbow extensors, specifically the pectoralis major and triceps brachii. It involves assuming a high plank position with only one arm and feet spread out to help balance yourself better, as this requires a significant demand on the core for stabilization.

Key Benefits:

  • Size and Strength: Works the pectoralis major and the triceps brachii, as well as the anterior deltoid, promoting muscle growth and strength improvement.
  • Unilateral Strength: Focuses on one arm at a time, promoting balanced strength development and addressing muscle imbalances.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires heightened core engagement due to the asymmetric distribution of load to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder adduction and flexion strength, elbow extension strength, and overall fitness, improving performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Standard Push-up: A foundational bodyweight pushing exercise performed on a flat surface, working the pec major and triceps.
  • Staggered Push-up: A unilateral push-up variation performed with uneven hand placement, focusing on one side at a time.
  • Archer Push-up: A unilateral push-up variation involving extending one arm out to the side, acting as support while working primarily with one arm.
  • Assisted One-arm Push-up: Decrease the intensity by using your non-working arm as support, decreasing the resistance on the working arm.
  • Weighted One-arm Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.

Grip and Position Variations:

  • Gymnastic Rings: Performing the exercise using gymnastic rings, increasing stabilization demand.
  • Paralletes/Yoga Blocks: Lessens the strain on your wrists and allows you to increase the range of motion if preferred.
  • Elevated Position: Performing the exercise on an elevated surface decreases the overall intensity of the exercise, making it suitable for individuals learning the movement.
  • Declined Position: Performing the exercise while your feet are elevated until your feet to head are horizontally aligned, increasing the overall intensity of the exercise.

How to perform One-arm Push-ups:

  • Starting Position: Begin in a high plank position with only one arm and feet spread out for stabilization. Maintain scapular depression and core engagement.
  • Execution: Initiate the movement by lowering your body towards the floor until your chest touches the ground, or at least close to it. Hold this position briefly, then push up back to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the top/starting position.
  • Strong Foundation: Before working towards this advanced exercise, you must have a significant degree of pushing strength, particularly in your pectorals and triceps, as well as in your core and scapula, particularly the obliques and serratus anterior, for stabilization and efficient muscle engagement.
  • Feet Position: Spread out your feet as wide as you comfortably can to help balance yourself better and lessen the demand on your obliques to stabilize your body, improving movement efficiency.
  • Hand Position: From a pronated hand position, rotate your hand slightly outward to help reduce the strain on your wrists.
  • Scapular Engagement: Maintain scapular depression while allowing your scapula to protract at the top/starting position and retract at the bottom.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
    •

    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing it in 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 a weight vest or backpack
    • Progressing to a harder variation/exercise