How to do one-arm push-ups?

Push-ups are a very popular form of exercise, because they are relatively simple and do not require much space. Many people like to use push-ups to exercise their arm strength and abdominal muscles. There are many types of push-ups. Especially for those who are more skilled in push-ups, they can do one-arm push-ups. So how do you practice one-arm push-ups? Let’s take a look together!

In fact, one-arm push-ups are not as difficult as you think. If you are good at push-ups and can complete more than 50 standard push-ups at a time, there will be no problem doing one-arm push-ups. The key is the support and balance of the body. When doing double-handed exercises, because the body is supported by two hands, the center of gravity is relatively stable, making it easier to exert force.

However, the center of gravity of one-arm push-ups is tilted and difficult to control, so when doing one-handed push-ups, the distance between your feet should be increased, and the supporting points of your two feet and one hand should form a triangle with a larger angle to ensure that the body's center of gravity is stable. Make the body's center of gravity as perpendicular to the supporting arm as possible, and then slowly bend your arms and press down. At this time, be careful not to bend your elbows too far outward, but bend backwards to ensure a stable center of gravity. After reaching the lowest point, push up again and you'll be OK. To sum it up in one sentence, as long as you control your center of gravity and maintain balance, there will be no problem.

One-arm push-ups. In fact, there are many variations of push-ups, many of which cannot even be named. As your level continues to improve, you can design different ways of push-ups yourself. One-arm push-ups are quite difficult, so don't force yourself when practicing. Instead, do it step by step.

Now let's look at how to do the one-arm push-up.

Clapping push-ups strengthen the triceps and pectoral muscles

Prepare to try

Spread your legs twice as wide as your shoulders, support yourself with one hand and place the other behind your back to maintain balance.

Step 1

Lower your body and inhale, with your elbows at nearly 90 degrees.

Step 2

Push your body up, exhale, and maintain your balance until you are fully lifted up.

This movement is very difficult. The importance of controlling your body's balance here is far greater than the number of times you complete it. If you can control your body's balance very well, the coordination of all your muscles will be greatly improved.

Through the above introduction, we can understand that the one-arm push-up is relatively difficult. If you are a beginner in push-ups, it is best to start with the most basic push-ups. Don't force yourself. You should practice in groups and set goals for yourself. After you are proficient, you can learn other types of push-ups. No matter which exercise you do, you must proceed step by step.