One Arm Push Up
Coach's Tips
The one-arm push-up is an advanced move done with one arm. It works your chest, triceps, shoulders, core, and legs. You need strong upper body strength and balance.
How to One Arm Push Up
Starting Position
1. Get into the basic push-up position by lying face down on the floor.
2. Place one hand under your chest or slightly outside, and the other hand behind your back or to the side.
3. Spread your legs slightly wider than shoulder-width to maintain balance.
Proper Form
1. Slowly lower your chest towards the floor using the strength of the supporting arm.
2. Lower yourself until your elbow is around 90 degrees.
3. Push your body up with the strength of your chest and arms to return to the starting position.
4. Perform the designated number of repetitions with one arm, then repeat the same with the opposite arm.
Breathing Technique
Inhale when you lower your body, and exhale when you push your body up.
Precautions
1. Since this is a high-difficulty movement, it's best to challenge yourself after building sufficient push-up skills.
2. At first, it's okay to practice with a modified one-arm push-up on your knees.
3. If you feel pain in your shoulders or elbows, stop immediately and lower the difficulty.
One Arm Push Up Alternatives
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One Arm Push Up vs
