One Arm Pushups

Description:

One Arm Pushup is an iso-lateral bodyweight exercise that places heavy emphasis on the chest, triceps, and core muscles.  By removing one of the supporting arms, the body must exert extra strength to maintain balance.  For this reason, some consider the one arm pushup as much a core workout as an upper body workout.  For best results, ensure that your center of gravity remains directly over the supporting arm.  Scale by performing lateral elbow pushups or diamond pushups.

Process:

• begin in a pushup position and spread legs out at least 45 degrees
• engage core and place non-support arm behind the back
• ensure that you are in a stable position before starting the lowering phase
• bend elbows to slowly control your body down while maintaining a tight body position
• once at the bottom, extend arms to push back up, reminding yourself to maintain a tight body and avoid letting the back to sag