Push ups are one of the most popular exercises in the world, and for good reason. They are simple to do, require no equipment and can be done anywhere. But have you ever tried a one arm push up? It's an advanced variation of the classic push up that targets your chest, triceps and core muscles.
Step 1: Warm Up
Before attempting a one arm push up, it's important to warm up your muscles. Do some light cardio exercises like jogging or jumping jacks, and then stretch your chest, triceps, shoulders and core muscles.
Step 2: Find Your Balance
Start in a push up position with your hands slightly wider than shoulder-width apart. Shift your weight onto your left hand and lift your right hand off the ground. Spread your feet apart to create a stable base and engage your core muscles.
Step 3: Lower Yourself Down
Slowly lower yourself down towards the ground, keeping your body straight and your elbow close to your body. Don't let your hips sag or rotate. Your chest should touch the ground before you push back up.
Step 4: Push Yourself Up
Push yourself up using only your left arm, keeping your body straight and your core muscles engaged. Don't let your hips sag or rotate. Your arm should be fully extended at the top of the movement.
Step 5: Repeat on the Other Side
Repeat the exercise on the other side, shifting your weight onto your right hand and lifting your left hand off the ground. Aim for 3-5 repetitions on each side, and gradually increase the number as you get stronger.
Tips:
- Keep your body straight and your core muscles engaged throughout the exercise.
- Start with a modified one arm push up by placing your non-working hand on a raised surface like a bench or a step.
- Don't rush the exercise. Focus on proper form and controlled movements.
- If you feel any pain or discomfort, stop immediately and consult a fitness professional.
Conclusion
One arm push ups are a challenging exercise that require strength, balance and control. With practice and patience, anyone can learn to do them. Remember to warm up properly, find your balance, lower yourself down, push yourself up and repeat on the other side. And always listen to your body and progress at your own pace.