Moves/Single Arm Push-ups

Single Arm Push-ups

ID: 637

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Exercise Type:
Upper Push
Contraindications:
Knee Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Set the shoulder blades before pressing — retract and depress, then press.
  2. 2. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.
  3. 3. Keep elbows at roughly 45 degrees from the torso on a chest press.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Perform from the knees or elevate hands on a bench to reduce the bodyweight load. Use resistance bands for assistance on overhead patterns.

Progression:

Add a dynamic component — clap push-up or plyo push-up — once the strength base is established.

Common Problems:

Wrist collapse under load — reinforce a stacked wrist and consider a neutral-grip variation.