Single-Arm Push-Up

The single-arm push-up is an effective exercise for developing strength and stability in the arms, shoulders, and core. To perform this exercise, you start by laying prone on the ground and supporting your weight on your toes and one arm. Make sure your working arm is placed directly under the shoulder and that your legs are extended, with a wider base than in a normal push-up. Maintain good posture and place your free hand behind your back. Then lower yourself until you touch the ground and reverse direction by extending the arm back to the starting position. This exercise is great for building up the arms and shoulders while engaging your core.

1. Start by lying flat on the ground.
2. Position yourself so that your weight is supported by your toes and one arm.
3. Place your working arm directly under your shoulder, making sure it is fully extended.
4. Extend your legs fully, and if needed, widen your base by placing your feet further apart than in a normal push-up.
5. Maintain good posture throughout the exercise.
6. Place your free hand behind your back.
7. This will be your starting position.
8. Slowly lower yourself by allowing your elbow to flex until you touch the ground.
9. Descend at a controlled pace.
10. To return to the starting position, reverse the movement by extending your arm.
11. Repeat the exercise as desired.

1. Warm up before attempting the single-arm push-up to prevent injury.
2. Start with a modified version of the exercise by performing it on your knees instead of your toes.
3. Engage your core muscles throughout the exercise to maintain stability and prevent strain on your lower back.
4. Keep your working arm directly under your shoulder to avoid placing excessive stress on your joints.
5. Lower yourself slowly and with control to avoid any sudden movements or jerking motions.
6. If you are unable to touch the ground with your chest, decrease the range of motion and gradually work your way towards a full single-arm push-up.
7. Listen to your body and stop immediately if you feel any pain or discomfort.
8. Consult with a fitness professional if you have any pre-existing shoulder or wrist injuries before attempting this exercise.
9. Progress gradually by increasing the number of repetitions or sets rather than attempting a more challenging variation too soon.
10. Always perform the exercise on a stable surface to prevent slipping or falling.

To incorporate the single-arm push-up into your workouts, you can follow these steps: 1. Warm up: Before starting any exercise, it is essential to warm up your body. Perform some light cardio exercises like jogging or jumping jacks to get your heart rate up and loosen your muscles. 2. Set up: Find a comfortable space where you can perform the single-arm push-up without any obstructions. Place a mat or towel on the ground to provide cushioning for your knees and hands. 3. Start with progressions: If you are new to single-arm push-ups or feel that it is too challenging, you can begin with progressions. Start by doing regular push-ups with both arms, focusing on maintaining proper form and engaging your core. As you build strength, gradually shift your weight onto one arm during each repetition until you feel confident enough to try the single-arm push-up. 4. Perform the exercise: Once you are ready, follow these steps: a. Lie prone on the ground and position yourself to support your weight on your toes and one arm. b. Ensure that your working arm is directly under the shoulder and fully extended. c. Extend your legs and widen your base by placing your feet further apart than in a normal push-up. d. Maintain good posture by engaging your core and keeping your body in a straight line. e. Place your free hand behind your back to challenge your stability. f. Lower yourself by allowing your elbow to flex