Single Arm Suspension Push Up

Instructions for proper form

1. Set up your suspension trainer at a height where your hands can grip it comfortably while in a standing position. 2. Grip the handles with a pronated grip and step back until your body is in a straight line from head to heels. 3. Position your feet shoulder-width apart for stability. 4. Engage your core to prevent rotation. 5. Lower your body towards the ground, bending your elbow while keeping the opposite arm extended and your body straight. 6. Push back up to the starting position using the working arm and maintain core stability. 7. Ensure your hips don’t sag or lift excessively throughout the movement.

Common mistakes to avoid

1. Allowing your hips to sag or elevate excessively. 2. Failing to engage your core and resulting in a rotation of the body. 3. Letting the shoulder of the working arm dip too low, which can place strain on the shoulder joint. 4. Performing the motion too quickly, sacrificing form for speed.

Benefits

Specific benefits of the exercise

1. Targets the chest muscles effectively while enhancing core stability. 2. Improves unilateral strength, focusing on one side of the body at a time.

Expected results and timeframe

With consistent practice, you can expect improved upper body strength and stability within 4-6 weeks. Muscle definition may also become noticeable in the chest area..

Who this exercise is best for

This exercise is best suited for individuals with a moderate level of fitness who are looking to enhance their chest strength and overall upper body stability, including athletes and fitness enthusiasts.

Scientific studies supporting its effectiveness

Studies have shown that unilateral exercises improve muscle recruitment patterns and activate more muscle fibers compared to bilateral exercises, promoting balanced muscle development and functional strength.

Variations

Beginner modifications

1. Perform the push-up on your knees instead of your toes to decrease loading. 2. Use a lower angle by adjusting the suspension trainer to make the push-up easier. 3. Focus on performing the exercise with the non-dominant arm first to build confidence.

Advanced progressions

1. Elevate your feet on a bench to increase the difficulty. 2. Add in a rotation at the top of the movement to engage the obliques. 3. Change to a one-arm row for enhanced upper back engagement.

Integrations

Complementary exercises

1. Push-ups (standard or modified). 2. Planks to enhance core stability. 3. Dumbbell chest presses for a balanced workout.

Super set recommendations

Pair with inverted rows or pull-ups for a balanced upper body workout targeting both pushing and pulling muscles.

Sample workout routines

1. Warm up with dynamic stretches. 2. Single Arm Suspension Push Up (3 sets of 8-12 reps each arm). 3. Inverted Rows (3 sets of 8-12 reps). 4. Plank (hold for 30-60 seconds). 5. Finish with stretches.

Exercise combinations

Combine with tricep dips and shoulder presses for a total upper body workout.

Best time to do this exercise in your workout

This exercise is best performed during the strength training portion of your workout after warming up, typically as part of an upper body circuit.