One-handed pushups are an advanced exercise that works several muscles and joints. When incorporated into an effective upper body workout, one-handed pushups can add strength and tone to the shoulders, chest, and upper back. Technique and form are important for optimum results and safety – so, too, is preparing the muscles involved by doing strength building exercises.
One Handed Pushups
One-handed pushups are performed much like the two-handed, standard version. Start by lying on the floor with your toes tucked under, one arm behind your back, and the other hand flat on the floor underneath your shoulder. Keep your back straight and your head and hips in line with your spine. Position your feet for balance and stability and then push up slowly, extending your arm. At the top of the motion, pause, and then slowly lower your chest toward the floor, stopping when your chest is a couple of inches off the ground. Repeat.
Muscles Worked During One-Handed Pushups
One-handed pushups work multiple muscles and multiple joints, making them a great exercise for a well-rounded, efficient workout. Primarily, the one-handed pushup works the deltoids, pectoral muscles, and the triceps. The shoulder joints and elbow joints are engaged as well as the rotator cuff to provide stability and control during the movement, and the biceps and forearms are also activated during the movement to stabilize the joints.
Variations
The one-handed pushup is an intermediate movement, and beginners are encouraged to work their way up to them by practicing standard pushups using both hands until they become easy to perform. If one-handed pushups become easy for you and you’d like to increase the intensity of your workout you can use a stability ball during the exercise; rather than keeping one arm behind your back, you will place the hand of that arm on the stability ball, which will force you to isolate and work the muscles of that arm to stabilize yourself. Another option is to hold a weight in the hand that is behind your back, building up to higher weights as you progress.
Caution
Take care to work up to the one handed pushup by mastering first the two handed version. Lifting free weights or using weight machines that focus on working the biceps, triceps, and core muscles will help you to better perform one handed exercises with stability and control in order to prevent injury. If you do hurt your shoulder or joints during the performance of one handed pushups, stop and consult your doctor before proceeding.
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