Whether you want to impress the ladies at your next frat party or you're preparing for a fitness competition, the one-armed push-up is a real crowd pleaser. Getting the right technique is important, but before you start fine-tuning, make sure the muscles involved are ready to rock and roll. The last thing you need is an injury.
Muscles Involved in One-Arm Push-Ups
The one-arm push-up is a multiple-joint exercise involving the shoulder and the elbow. The muscles primarily involved in the actual movement are the pectoral muscles, deltoids, and triceps. Because the shoulder is a complex multi-directional joint that involves multiple structures, many other muscles come into play as stabilizers during intense overload. The rotator cuff muscles, which function to stabilize and rotate the shoulder, are particularly active during a one-arm push-up. At the elbow, the biceps and the muscles of the forearm help stabilize the joint.
Stability And Balance
The one-arm push-up is a combination strength and balancing act. In addition to muscles directly involved in execution, many other muscles are recruited to balance and stabilize the body. The core muscles, lower body, and middle and upper back all participate. To execute a clean one-arm push-up, total body conditioning is called for. Building up core strength by doing exercises that include the front and side plank will give your push-up a polished, effortless look. The yoga cobra will promote core and shoulder strength, and range of motion.
Training to Do One-Arm Push-Up
To nail the one-arm push-up, begin by perfecting your two arm technique. Align your wrists and elbows directly beneath your shoulders, feet shoulder width, and slowly lower yourself in four counts until the elbows are next to your ribs. Come back up in two counts, straightening but not locking elbows. Going slowly on the downward phase develops strength and control. The next phase involves removing one hand at the top of your movement and holding a few seconds, then lowering with both hands. Alternate right and left. Next, remove one hand at the top and place it at your side, lower with one arm and then perform the upward phase with both arms. In the final phase, use a Smith machine, high bench or wall, and execute one-arm push-ups on an incline, gradually working your way to the floor as strength increases.
Push-Ups And Shoulder Injuries
Repetitive motion injuries are common in athletes who train aggressively, and the shoulder is often vulnerable to overuse. According to the American Academy of Orthopedic Surgeons, most shoulder injuries are to the muscles and connective tissue of the shoulder, and not to the bones. Rotator cuff injuries are especially common for athletes who do weightlifting and overhead movements. Because the rotator cuff stabilizes the ball and socket structure of the shoulder during a one-armed push-up, training regimens should include exercises to strengthen those muscles to prevent injury.
Maintaining Joint Health
Because of the peculiar way one-armed push-ups load the core and spine, neglecting to train both sides can lead to back problems. Many people are more adept at executing a one-armed push-up on the dominant side of the body. Strive for balance in training by strengthening both sides, and work at execution on the non-dominant side. Always stretch the muscles after rigorous training, and cultivate joint balance by doing exercises, including rows, pull-downs and rear delt flies to offset intense anterior loading.
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