A pushup focuses on the upper-body muscles, primarily the arms, chest and shoulders. The one-handed or one-armed pushup is a variation that places body weight on one arm. Even for those experienced in pushups, the one-handed version can be difficult, which is why knees are sometimes used. Keeping your knees on the floor helps with balance and introduces you to this style of pushup until you are comfortable enough to perform them without using your knees.
Step 1
Kneel on the floor with your knees shoulder-width apart or slightly wider. Place one hand on the floor so it is lined up with the center of your chest. Place the other hand behind your back.
Step 2
Lower yourself using the hand on the floor while keeping your knees in place. Drop as low as possible without actually touching the floor.
Step 3
Use the hand on the floor to push yourself up. Once back at the starting position, continue to lower and raise your body, using one hand, as many times as possible or for the desired number of repetitions.
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