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Single Arm Push-up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesPectoralis Major Sternal Head, Triceps Brachii
Secondary MusclesBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head
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Introduction to the Single Arm Push-up

The Single Arm Push-up is an advanced strength-building exercise that primarily targets the chest, shoulders, and core muscles, while also engaging the arms and back. This challenging workout is ideal for seasoned fitness enthusiasts and athletes who are looking to improve their upper body strength and stability. By incorporating the Single Arm Push-up into their routine, individuals can enhance muscle definition, promote better body balance, and increase their functional fitness for improved performance in everyday activities and sports.

Performing the: A Step-by-Step Tutorial Single Arm Push-up

  • Place one hand on the ground directly under your shoulder while the other hand is placed on your lower back.
  • Lower your body by bending your elbow, keeping your body straight and your core tight, until your chest nearly touches the ground.
  • Push your body back up to the starting position, using only the strength of the one arm on the ground.
  • Repeat the exercise with the other arm, ensuring that you perform an equal number of repetitions with each arm for balanced strength development.

Tips for Performing Single Arm Push-up

  • **Maintain Body Alignment**: Keep your body straight from your head to your heels throughout the movement. Avoid letting your hips sag or your back arch, as these common mistakes can lead to lower back strain. Engage your core and squeeze your glutes to help maintain this alignment.
  • **Controlled Movement**: Lower your body slowly and under control, then push back up to the starting position. Avoid the common mistake of dropping rapidly or using a jerky movement, which can increase the risk of injury and decrease the effectiveness of the exercise.
  • **Even Distribution of Weight**: Make sure to distribute your weight evenly over your entire foot, not just the

Single Arm Push-up FAQs

Can beginners do the Single Arm Push-up?

Single arm push-ups are a very advanced exercise that requires a great deal of strength and balance. Beginners may find it extremely challenging to perform this exercise correctly. It's recommended to start with basic push-ups and gradually progress to more difficult variations as strength and fitness level improve. There are also modified versions of the single arm push-up that beginners can try, such as doing the exercise against a wall or on their knees. As always, it's important to use proper form to prevent injury.

What are common variations of the Single Arm Push-up?

  • The Incline Single Arm Push-up is a version where the hands are elevated, reducing the difficulty and making it more accessible for beginners.
  • The Single Arm Medicine Ball Push-up involves performing the exercise with one hand on a medicine ball, challenging your balance and core stability.
  • The Single Arm Wide Push-up is a variation where the working arm is placed wider than shoulder width, targeting the chest muscles from a different angle.
  • The Single Arm Diamond Push-up is a challenging variation where the working hand is placed in a diamond shape under the chest, focusing more on the triceps.

What are good complementing exercises for the Single Arm Push-up?

  • Plank Rows, also known as Renegade Rows, not only enhance core stability like Single Arm Push-ups, but also engage the back muscles, helping to balance the strength between the anterior and posterior upper body.
  • Tricep Dips focus on the triceps, which are crucial for performing Single Arm Push-ups, and can therefore help improve the performance and endurance in this challenging exercise.

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