Single arm push-ups work your chest, arms, abdominal muscles and shoulders. Your leg and back muscles even get in on the action when you tighten them to add stability and prevent yourself from rotating as you push up or lower down. Single-arm push-ups are an advanced exercise that needs to be done in a slow and controlled manner. Controlling your movements reduces chance of injury. If you are not able to control the movement, drop back to two-arm push-ups and build more strength before attempting one-arm push-ups again.
Step 1
Kneel on the floor, bringing your feet together behind you. Come forward and place your palms on the floor so that your hands are shoulder-width apart. Face your fingers forward or turn them inward slightly. Move your weight forward so your shoulders are directly over your hands, advises the American Council on Exercise.
Step 2
Place one hand behind you, on the small of your back, to do your push-ups with a single arm, advise Stefanie Powers and Kathy Corey in the book, "Power Pilates." Make sure you focus on your alignment as you do the exercise. Keep your torso rigid and head aligned with your spine. Do not let your hips come up or your back sag.
Step 3
Lower yourself as you maintain this body position. Go until your chin or chest touches the floor. Let your elbow flare outward as you lower. Press upward, remembering to keep your body in proper position, until your arm is fully extended. Visualize pushing the floor away from your body, advises ACE. Do not let your body rotate as you lower or push up. Contracting your glutes and quadriceps can help you maintain stability.
Step 4
Do a variation of the single-arm push up with a medicine ball, advises ACE. Place one hand on a ball and one hand on the floor. Your hands are shoulder-width apart, just like in a regular push up. Ensure your shoulders are directly over your hand on the floor and your hand on the ball. Lower to the floor and push back up, maintaining proper body position.
Things You'll Need
- Medicine ball
Member Comments