Pushups involve moving your own bodyweight in a challenging position, which is why they are often used as a test of fitness. Single-arm pushups take the challenge up a notch by taking your body out of balance and placing a greater amount of stress on one side of your body while you are engaged in the exercise. Keeping your body stable during single-arm pushups can be tricky and requires a strong core and back.
Step 1
Place yourself at the top of a two-handed pushup by balancing on your hands and toes. Your hands should be slightly wider than your shoulders, and your legs should be fully extended behind you.
Step 2
Engage your core and back muscles, which can help you to balance in the single-arm pushup. Pull your stomach in toward your spine and tuck your tailbone toward the floor. Press your shoulders away from your ears and keep your back straight.
Step 3
Push your heels back and away from you, isometrically. Pushing your heels back can contract your hamstrings, which helps you to balance.
Step 4
Maintain that position with your body as you lift your left arm off the floor and swing it around behind you to rest it on your lower back. Do not let your stomach sag; keep it engaged the entire time.
Step 5
Bend your arm and lower down into the one-handed pushup. Only go as far down as you are able while still maintaining your balance and proper form. Push through your hand to return to the starting position.
Tips and Warnings
- Place your knees on the floor in a modified pushup if you are unable to lower your upper body toward the floor at all with only one hand on the floor. Try again with straight legs when you gain more strength.
Member Comments