One Arm Push Ups
One Arm Push Ups are a challenging variation of the classic push-ups that require more strength and balance. They primarily train the chest, shoulders, and triceps, but also place a greater demand on the core for stabilization. This exercise is considered a top-level skill because it requires advanced strength and full-body control.
One Arm Push Ups - the correct execution
- Start in the push-up position
- Place the left arm centrally under your chest
- Keep the right arm behind your back
- Place feet very far apart for maximum stability
- Make sure the core is firm and push the lower back out (PPT)
- Bend the left elbow and lower the chest towards the floor
- Go as deep as possible and then push back to the starting position
The exercise One Arm Push Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by One Arm Push Ups?
Primary trained muscles for One Arm Push Ups
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for One Arm Push Ups
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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