One Arm Push Ups With Support

One-Arm Push-Ups with Support Overview

One-arm push-ups with support involve performing a push-up primarily using one arm, with assistance from the other arm for balance and support. The support can come from placing your assisting hand on a stable elevated surface, such as a bench, or on the ground farther away from your body.

This variation is excellent for building the strength, stability, and technique required for a full one-arm push-up.

How to Perform One-Arm Push-Ups with Support

1. Set-Up:
   • Start in a push-up position with your feet slightly wider than shoulder-width for balance.
   • Place your working hand directly under your shoulder and your supporting hand on an elevated surface or the ground further out to the side.
2. Lowering Phase:
   • Bend your working arm to lower your chest toward the ground.
   • Keep your supporting arm slightly bent or use it minimally for assistance.
   • Maintain a straight line from your head to your heels, engaging your core throughout.
3. Pressing Phase:
   • Push through your working arm to return to the starting position.
   • Exhale as you press up, maintaining control.
4. Switch Sides:
   • Complete the desired number of repetitions, then switch arms and repeat on the other side.

Tips for Proper Form

• Core Engagement: Keep your core tight to prevent your hips from sagging or rotating.
• Control the Movement: Perform the exercise slowly to focus on strength and stability.
• Hand Placement: Position your working hand under your shoulder and your assisting hand in a stable, supportive position.
• Foot Position: Widen your feet for better balance, especially as you start.
• Breathing: Inhale as you lower down and exhale as you press up.

Common Mistakes

• Over-Reliance on Support: Using too much assistance from the supporting arm reduces the effectiveness of the exercise.
• Hips Rotating: Allowing your hips to twist compromises core engagement and form.
• Elbows Flaring: Letting the elbow of the working arm flare out excessively increases shoulder strain.
• Rushing the Movement: Performing the exercise too quickly can lead to poor form and reduce its effectiveness.

Benefits of One-Arm Push-Ups with Support

1. Strength Development: Builds unilateral strength in the chest, shoulders, and triceps.
2. Core Stability: Challenges your core to maintain balance and alignment throughout the movement.
3. Progression to Full One-Arm Push-Ups: Provides an intermediate step to mastering the full one-arm push-up.
4. Improves Coordination: Enhances neuromuscular control and body awareness.
5. Addresses Imbalances: Corrects strength discrepancies between sides of the body.
6. Minimal Equipment: Requires no equipment, making it an accessible and versatile exercise.

How to Incorporate Into Your Routine

1. Push-Up Progressions: Include one-arm push-ups with support in your workout to bridge the gap between standard push-ups and full one-arm push-ups.
2. Strength Training: Perform 3–4 sets of 6–10 reps per arm to build unilateral strength and stability.
3. Calisthenic training: Add this exercise to your calisthenic routine for enhanced stability and control.
4. Functional Circuits: Pair with lower-body exercises, such as lunges or squats, for a balanced functional fitness circuit.
5. Progression: Gradually reduce the reliance on your supporting arm by lowering its elevation or moving it farther away from your body.

Muscles Worked