One-arm push-ups are a great exercise for showing off great physical fitness. It is considered technical difficult, so not every beginner will be able to master it. By the way, in addition to strong physical training, an athlete will need a well-developed sense of balance here, because he will have to maintain balance, keeping his body straight, despite the fulcrum, only on one side.
What muscles are involved?
If you know how to do push-ups on one hand, then you understand how difficult it is to balance on one point of support, keeping the body horizontally in the bar. Now imagine that the athlete still needs to lower and push the body up in the process of pushing up.
This type of exercise uses many more stabilizer muscles, almost all of the core muscles, and, of course, the muscles of the upper limbs.
Want to challenge yourself? Learn to do push-ups like this!
So which muscles are working in the process?
- Triceps
- Chest muscles;
- Front deltas;
- Press;
- Back musculature;
- Muscle stabilizers.
Benefits, harms and contraindications
Before learning how to do push-ups on one hand, we will analyze the advantages and disadvantages of the exercise, as well as its contraindications.
Benefit
- The athlete develops unprecedented strength;
- Trains the endurance of the musculature of the upper body;
- Builds a spectacular relief of the upper limbs;
- Trains coordination and balance;
- Shakes the press and strengthens the back muscles.
Harm
Let's continue exploring the one-arm push-ups that have been reviewed. Next, let's move on to the possible harm that can occur if you perform the exercise with contraindications:
- Joint injury: wrist, elbow, shoulder;
- Any pain in the muscles;
- Inflammatory processes, accompanied by an increase in temperature;
- Exacerbation of chronic diseases;
- Conditions after abdominal operations, heart attack, stroke, radiation.
If you neglect the contraindications, the body will not only not experience any benefit, but also suffer - you can aggravate your condition.
Disadvantages
- Complexity of implementation;
- The risk of injury (beginners may not maintain their balance);
- The need to do push-ups in a company with a partner (for beginners for safety net).
Execution technique
Before moving on to learning the technique, you must prepare well. At least, without any problems, perform a series of 50-70 push-ups in the classic form, train the abs, develop a sense of balance. Squats on one leg, Bulgarian squats, headstands, hand-walking - any exercises that require maintaining balance will help with this.
Preparation exercises
Before we tell you how to properly do one-arm push-ups for beginners, we will introduce you to cool preparatory exercises:
- Take the starting position, as in classic push-ups, take your non-working limb to the side and put it on the ball. Thus, she will not fully participate in push-ups, but will create additional support.
- Try to do push-ups in the usual way, but put the planned non-working limb on the floor with the back side. You will not be able to fully rely on it, and you will be able to load the working hand well;
- Perform push-ups on one arm, placing it on a support. In this case, you will reduce the load and can gradually lower the height, trying to remove the support.
Algorithm of execution
Now let's finally learn how to do push-ups on one hand - the technique, by the way, is not very different from the algorithm for classic push-ups. The only difference is that you have to do push-ups on one support, which greatly complicates the task.
- Be sure to warm up the upper part of the body: swing your limbs, tilt your body, exercise the press, stretch your joints;
- Take the starting position: the bar is on one hand, the back is straight, the head is raised, the gaze is looking forward, the non-working hand is pulled back onto the back (lies on the lower back);
- As you inhale, begin to lower yourself, bending the working limb, without bending in the back and not protruding the buttocks. The lower limit - the lower the better;
- As you exhale, gently rise;
- Perform 2 sets of 5-7 times.
Newbie mistakes
So, you know the technique of how to push-ups on one hand, now let's take a look at the common mistakes that inexperienced athletes make.
- Allow back bend;
- They spread their legs too wide, making it easier to balance and transferring all the load from the triceps to the pectoral muscles;
- Do not hold the body strictly horizontal to the floor. Many take the pelvis to the working limb, raising the shoulder of the non-working one. In this case, you greatly simplify balancing and receive less load.
Now you know what push-ups on one arm give, and understand that the exercise is suitable only for experienced athletes with a developed physical form. For beginners, it may not be possible right away, we recommend not giving up and continuing to train.
It often happens that they start to succeed, subject to some deviations from the correct technique. In this case, the task becomes easier and there is a temptation to continue in the same spirit. If you want a quality workout, figure out how to do 1-arm push-ups from the floor correctly and strive for perfect technique.
Victories in the sports field!
