One-arm push-up
Also called single-arm push-up
- Works
- Chest · pectoralis major
- Back of the upper arm · triceps brachii
- Front of the shoulder · anterior deltoid
- Sides of the trunk · internal and external obliques
- Needs
- No equipment
Setup
Get into a push-up position with your feet wider than your shoulders. Put one hand under your chest. Put the other hand behind your back.
Steps
- Tighten your stomach and buttocks hard.
- Lower your chest toward the floor, keeping your hips level.
- Stop when your chest is a fist's height from the floor.
- Push back up until your arm is straight.
- Do the same number on the other side.
Breathing
Breathe in as you lower. Breathe out as you push.
Where you feel it
In the chest and arm that is working, and along the sides of your trunk.
Common mistakes
- Twisting the body so one hip drops.
- Setting the feet too close together.
- Trying it before ten archer push-ups each side feel steady.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.