The one hand push up is a challenging variation of the traditional push up that requires immense upper body strength, stability and control. It is a true test of fitness and a great way to take your push up game to the next level. In this article, we will discuss the benefits of the one hand push up, the muscles worked, proper form and technique, and tips to help you master this impressive exercise.
The Benefits of One Hand Push Ups
The one hand push up is an excellent exercise for building upper body strength, particularly in the chest, shoulders, triceps, and core. It also helps to improve stability, balance, and coordination. This exercise is a great way to challenge yourself and progress beyond the traditional push up, while also working on unilateral strength and balance.
Muscles Worked During One Hand Push Ups
The one hand push up primarily targets the chest, shoulders, and triceps. It also engages the core muscles, including the abs, obliques, and lower back. It requires a lot of activation and control from the stabilizing muscles in the shoulder and scapula. This exercise is a great way to work on unilateral strength and balance, as the muscles on one side of the body are forced to work harder than the other.
Proper Form and Technique for One Hand Push Ups
Before attempting the one hand push up, it is important to have a strong foundation in the traditional push up. Here are the steps to perform a one hand push up:
- Start in a high plank position with your hands shoulder-width apart.
- Shift your weight onto one hand and bring the other hand to your lower back.
- Slowly lower your body down towards the floor, keeping your elbow close to your body.
- Press back up to the starting position.
- Repeat on the other side.
It is important to maintain proper form throughout the exercise. Keep your core engaged, your hips level, and your elbows close to your body. Avoid arching your back or letting your hips sag.
Tips for Mastering One Hand Push Ups
Mastering the one hand push up takes time, patience, and dedication. Here are some tips to help you progress:
- Start with incline one hand push ups, using a bench or elevated surface to decrease the amount of weight you are pushing.
- Work on your core strength and stability with exercises like planks, side planks, and bird dogs.
- Practice negative one hand push ups, focusing on the lowering portion of the movement.
- Use resistance bands to assist with the movement and gradually decrease the assistance over time.
- Be patient and consistent with your training. The one hand push up is a challenging exercise that takes time to master.
Conclusion
The one hand push up is a challenging and impressive exercise that requires immense upper body strength, stability, and control. It is a great way to take your push up game to the next level and work on unilateral strength and balance. With proper form, technique and practice, anyone can master this ultimate upper body exercise. So, challenge yourself and give it a try!