Advanced
One-Arm Pushup
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
One-Arm Pushup is one of the most advanced bodyweight training exercises that specifically target your arms, pecs, and shoulders. It also builds core strength and stability.
Exercise Instructions
-
Step 1
Get into a standard push-up position with your feet shoulder-width apart. Place one hand on the floor just below your chest and the other behind your lower back. Stretch your legs back, spread them wide and point your toes towards the floor. -
Step 2
Keeping the body tense, "screw" the resting palm to the floor, twisting it slightly, and slowly lowering the chest to the floor. Pause and return to the beginning.
Muscle Groups
One-Arm Pushup targets Delts, Pecs, Total Body, Triceps as seen below.
Exercise Tips
- Don't let the elbow expand. Instead, keep your working elbow firmly pressed to your side.
- Avoid dislocating your hips; instead, keep your core tight and your back straight throughout the movement.
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