A one-handed push-up is a variation of the standard push-up (also known as a press-up). The standard push-up requires lying in a horizontal, face-down position and lifting your body up with your arms. The one-handed push-up is more difficult because you are lifting the body with only one arm. Push-ups strengthen arm, chest, shoulder, back, and abdominal muscles.
Step 1
Find a hard, even surface to do your push-ups on.
Step 2
Get on the floor, face down. Stick your legs straight out behind you. Your toes will support your legs in the air. Keep your waist and knees straight.
Step 3
Place one palm on the floor in front of you. Move your legs where necessary (a little wider than shoulder width apart) to balance the body.
Step 4
Bend the unused arm at the elbow and rest the forearm and hand on your back. You can also hold your unused arm out perpendicular from your body to help balance your body.
Step 5
Lower your body until your elbow forms a 90-degree angle and your body is parallel with the ground.
Step 6
Raise your body until your arm is straight. Readjust your leg positioning to balance the body if necessary (think of a balancing a camera tripod or an easel).
Step 7
Repeat the motion in as many repetitions as determined in your workout program. Switch arms.
Tips and Warnings
- If you find it too difficult to lift your body, don't strain yourself. This can lead to injury. Perform standard push-ups (two arms) or lift free weights to strengthen your arms, gradually adding more weight or repetitions, to prepare yourself for a one-handed push-up.
- Talk to you doctor about implementing any new exercise routine.
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