One-Arm Pushup
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.
ADVANCED
Single-Arm Medicine Ball Pushup
Single-Arm Medicine Ball Pushup builds upper body strength and core strength and improves cardio. This workout primarily targets muscles in your upper body—such as your pecs and delts, as well as creates stability throughout the shoulders.
Instructions
- Start in a push-up position with one hand on a medicine ball just under your chest and the other hand behind your lower back. Stretch your legs behind you and spread them, pointing your toes towards the floor.
- Lower your body until your chest almost touches the ball, making sure your elbows are pressed against the sides of your torso. Pause and then return to the starting position.
Tips
- Make sure the hand on the medicine ball is centered. Don't let the ball roll sideways.
- Avoid shifting hips. Instead, keep your core tight and your back straight throughout the movement.
Alternative Exercises
Medicine Ball Pushup
Medicine Ball Pushup builds upper body strength and core strength and improves cardio. When performed properly, this workout targets muscles in your upper body—such as your pecs and delts—and lower body muscles, such as your glutes and hamstrings.
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