1 Arm Push-Ups

One arm press ups place excessive strain on your body, not only around your shoulder joint on the arm being worked, but also on your lower back as you twist and rotate during the lifting / lowering phase.

With this in mind, I would not recommend performing this movement, however will show the safest way to prevent injury, in order for those that wish to utilize the benefits of this exercise - namely it looks good.

aim to have your feet spread wide avoid going to low to quickly


rest on your knees lower down without rotating

Avoid jumping straight into the movement, begin by performing in a wide knee stance three quarter press up position. You will want to have your knee wide to help balance your body, as this is why the exercise is so difficult, it's not only your bodyweight you're lifting, you're forced to fix your position in order to avoid total collapse.

You can use your spare arm in two ways, firstly to extend out to your side to aid balance, or by placing on the outer side of your leg, you can aid in the lift by pushing inwards with the arm.

It's essential that your feet are spread wide in order to help stabilse yourself, with your working arm placed slightly wider than shoulder width.

On the lowering phase, keeping your opposite shoulder high will reduce the workload on your bent arm, however will show the effect best on your working arm side.

My advice, avoid the risk of injury, perform a variety of different press ups to work your complete upper body, rather than one method which even though requires great strength to perform correctly, will certainly leave your muscles and joints feeling sore and tender.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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