Bodyweight Fitness: One-Arm Push-Ups

Steps

1. Extend your legs, with your hands spaced slightly wider than your shoulders. Place one hand on the ground, and the back of the other hand on your back.

2. Maintain stability and slowly bend your arms to lower your body until your chest approaches the ground.

3. Pause briefly, then push your body back to the starting position.

Extend your legs, with your hands spaced slightly wider than your shoulders. Place one hand on the ground, and the back of the other hand on your back

Maintain stability and slowly bend your arms to lower your body until your chest approaches the ground

Breathing

1. Inhale during descent.

2. Exhale during ascent

Analysis

One-arm push-ups are the golden exercise to test the strength of your chest and elbows. Standard one-arm push-ups require your legs to be together and maintaining a fully straight state throughout, supporting your arm directly under your chest. Most people cannot do this, but with dedication, you can achieve it.

Training Plan

1. Beginner Standard: 1 set of 5-10 reps

2. Intermediate Standard: 2 sets of 15-20 reps

3. Advanced Standard: 3 sets of 35-40 reps

Summary

One-arm push-ups have better fitness effects than two-arm push-ups, effectively engaging your triceps, shoulder, and chest muscles. However, they consume a lot of physical strength and are prone to stretching muscles. For beginners, you must base your training on your physical condition and do not force yourself when you feel tired. This can cause injury.