A one-handed pushup is a display of both upper-body and core strength. This type of pushup is often used in fitness competitions to demonstrate that the contestant can support her body weight on one hand. The move is difficult to accomplish and requires a lot of practice, but mastering the move ensures better competition scores. Mastering the one-armed pushup improves upper-body strength, core strength and balance.
Step 1
Position yourself on hands and knees with your hands beneath your shoulders and your knees slightly wider than hip width apart.
Step 2
Spread your knees and extend your legs behind you. Form a wide "V" with your legs and balance on your toes and the palms of your hands. Your body should make a straight line from your heels to the back of your head.
Step 3
Lift your weaker hand and put the palm of your hand on your lower back so that your elbow extends upward.
Step 4
Bend your elbow and lower your body until your shoulder is in line with your elbow. Push back up until your arm is fully extended.
Step 5
Repeat as many times as you can, rest for up to 60 seconds then do two more sets.
Tips and Warnings
- Stay on your knees if you are unable to do a straight-leg pushup. Once you are able to do 10 bent-knee pushups, graduate to straight-leg and do as many as possible.
References
- Bodybuilding.com: Fitness Routine Strength Elements with Three Mandatory Moves; Alissa Carpio
- "Personal Trainer Manual"; American Council on Exercise; 1996
- "Physiology of Sport and Exercise"; Jack H. Wilmore et al; 2007
Member Comments