The one-armed pushup is a challenging bodyweight exercise that targets the triceps, chest, and shoulder muscles. Many people struggle with this exercise due to improper technique.
Before attempting one-armed pushups, you should be able to perform at least 20 regular push-ups with good form.
Find more exercises and training techniques in weight training and bodybuilding programs.
Execution
Here’s how to perform a one-armed pushup using the right hand. If you want to use the left hand, simply reverse the setup.
- Place your right hand on the floor with your fingers pointing forward or slightly inward.
- Extend your left leg out to the side as shown in the demonstration, but keep your feet approximately shoulder-width apart.
- The wider you spread your legs, the easier the movement becomes.
- However, spreading too wide is considered bad form.
- Rest your left hand on your lower back.
- Keep your back straight and your core engaged, so your hips don’t sag.
- Lower yourself slowly toward the ground while inhaling.
The pushup only counts if your chest touches the floor. - Then, push yourself back up and exhale.
Advice
- To practice balance for the one-armed pushup, try holding a static position balancing on your right hand and left leg (with the right leg lifted and left hand behind your back).
- Always warm up and stretch your triceps and shoulder muscles before attempting this exercise.
Related Exercises
- Normal Pushup
- Handstand Pushup
- Barbell Bench Press
- Incline Barbell Bench Press
- Decline Barbell Bench Press
- Dumbbell Bench Press
- Dumbbell Fly
