Difficulty level: Expert
Target Muscle: Chest
Equipment: Bodyweight
Instructions for proper form
1. Start in a prone position on the floor, with your body fully extended. 2. Position one hand beneath your shoulder with a flat palm, and the opposite leg straight behind you. 3. Engage your core to stabilize your body. 4. Lower your chest towards the floor by bending your elbow while simultaneously lifting the opposite leg off the ground. 5. Push through your hand to extend your arm back to the starting position and lower your leg back to the floor. 6. Alternate sides with each repetition to maintain balance.
Common mistakes to avoid
1. Letting your hips sag or rise too high – keep a straight line from your head to your toes. 2. Not engaging the core which can lead to lower back strain. 3. Lifting your leg too high leading to excessive movement in the hips. 4. Allowing your elbow to flare out too much – keep it close to your body.
Benefits
Specific benefits of the exercise
1. Improves core stability and strength through a dynamic movement. 2. Enhances balance and coordination by integrating multiple muscle groups. 3. Develops upper body strength, particularly in the chest, back, and shoulders.
Expected results and timeframe
1. Improved upper body strength and core stability can typically be seen within 4-6 weeks of consistent practice. 2. Enhanced coordination and balance may take additional time, often within 6-8 weeks depending on training frequency..
Who this exercise is best for
1. Experienced individuals looking to challenge their upper body strength and core stability. 2. Athletes seeking to improve functional strength and balance. 3. Fitness enthusiasts focused on advanced calisthenics or bodyweight training.
Scientific studies supporting its effectiveness
1. Studies have shown that compound exercises like push-ups significantly activate the pectoralis major and engage stabilizing muscle groups, leading to greater muscle hypertrophy (Schoenfeld, 2010). 2. Research indicates that bodyweight exercises enhance overall physical performance and functional strength (Faigenbaum et al., 2009).
Variations
Beginner modifications
1. Start with a traditional push-up on both knees. 2. Perform a single-arm push-up with both knees on the floor to reduce the load. 3. Use an elevated surface for your hands to decrease the intensity while maintaining form.
Advanced progressions
1. Progress to a single-arm push-up with feet on an elevated surface. 2. Add a stability ball under the feet to increase the challenge to coordination and balance. 3. Incorporate a clap push-up at the top for increased explosiveness.
Integrations
Complementary exercises
1. Plank variations to further strengthen the core. 2. Resistance band rows to complement upper back strength. 3. Dynamic stability exercises like bird-dogs for better coordination.
Super set recommendations
1. Pair with triceps dips for an upper-body workout mix. 2. Alternate with burpees to combine strength with an aerobic element. 3. Follow with medicine ball slams for explosive strength.
Sample workout routines
1. Circuit of 3 sets of 10-12 reps, alternating between single-arm contralateral push-ups and bodyweight squats. 2. Superset of 8 single-arm push-ups followed by 12 alternating lunges for an effective mixed workout.
Exercise combinations
1. Combine with single-leg deadlifts for lower-body engagement. 2. Use alongside core exercises like hanging leg raises to balance upper and lower body workouts. 3. Incorporate balance-focused exercises like single-leg balances or side lunges.
Best time to do this exercise in your workout
This exercise is best performed in the strength training segment of your workout, ideally after a proper warm-up but before high-intensity conditioning or accessory work.