Bodyweight Single Arm Push Up

Instructions for proper form

1. Start in a prone position with your body in a straight line and feet together. 2. Place one hand flat on the ground and extend the other arm out to the side. 3. Engage your core to maintain stability and prevent any sagging at the hips. 4. Slowly lower your body towards the ground by bending your elbow, keeping your body straight and avoiding rotation. 5. Push back up to the starting position, fully extending your arm while maintaining control. 6. Breathe out while pushing up and breathe in while lowering down.

Common mistakes to avoid

1. Allowing hips to sag or rise, which can lead to injury. 2. Not engaging the core, impacting stability. 3. Overextending the neck by looking down or forward excessively. 4. Failing to keep the body in a straight line throughout the movement.

Benefits

Specific benefits of the exercise

1. Builds upper body strength, particularly in the chest and triceps. 2. Improves shoulder stability and core strength due to anti-rotational demand. 3. Enhances overall body coordination and balance.

Expected results and timeframe

You can expect increased upper body strength and endurance within 4-6 weeks when performed consistently 2-3 times a week, along with improved shoulder and core stabilization..

Who this exercise is best for

This exercise is best for advanced individuals with a solid foundation in upper body strength and stability, such as athletes, fitness enthusiasts, and those seeking to challenge their calisthenics skills.

Scientific studies supporting its effectiveness

Studies have shown that bodyweight exercises like push-ups can effectively increase muscle strength and endurance (Gordon et al., 2018), and they encourage core muscle activation (Hoffman et al., 2014).

Variations

Beginner modifications

1. Standard Push-Up: With both hands on the ground for additional support. 2. Kneeling Single Arm Push-Up: Keeping knees on the ground to reduce body weight.

Advanced progressions

1. Elevated Single Arm Push-Up: Feet elevated on a bench or step to increase difficulty. 2. Single Arm with Clap: Adding a clap between push-ups for explosive power.

Integrations

Complementary exercises

1. Plank Variations: To enhance core stability. 2. Dips: For additional triceps engagement.

Super set recommendations

Superset with pull-ups or inverted rows for a balanced upper body workout.

Sample workout routines

Upper Body Strength Workout: 1) Single Arm Push-Up: 3 sets of 5-10 reps each arm 2) Pull-Ups: 3 sets of max reps 3) Dips: 3 sets of 8-12 reps 4) Plank: 3 sets, holding for 30-60 seconds.

Exercise combinations

Combine with other calisthenics moves such as muscle-ups or handstand push-ups for a complete upper body workout.

Best time to do this exercise in your workout

Best performed in the strength segment of your workout routine, ideally after a proper warm-up and before other compound lifting exercises to focus on strength and muscle endurance.