"1-Arm Negative" Push-Up
Place feet shoulder wider than shoulder
width apart. The 1-Arm Push Up requires a very wide base of support.
Shift center of gravity over the top of
one arm as you lift the other arm off the floor.
Slowly lower your body with control
using the down arm to "brake" or slow your body as you descend.
When you get down to the point where you
"can't hold on" anymore, quickly place the lifted hand on the floor to catch
Push back up into the starting position
with both arms.
Tips: Push ups are usually thought of as "arms and
chest" exercises but they are underrated as "core" exercises and especially
advanced versions. "Loading" a single shoulder is VERY difficult. Do
NOT attempt this push up unless you have excellent shoulder stability plus good
A good way to ease into the 1-Arm Push
Ups is with the negative, and a good way to ease into the 1-Arm Negative is to
lift a hand off the floor for a couple of seconds as you "shift" your body
weight over the down arm. Just go back and forth lifting the left hand
then the right. Eventually you'll be able to have good control with the
hand lifting part and can then try the "body lowering" part of the movement.
An easier version yet is the
1-Arm Brace which can
be done on the ground or on a wall. As with all exercise, just pick a
level that is safe and appropriate for your current level, work hard, and
improve as go forward to more challenging exercises.
For the full negative workout, try doing
five on one side then go to the other side and do the other five. Do
your best to go as low as possible before using the other arm. Go slow
with control! Falling down to the ground ruins the "negative" part of
this exercise which works the eccentric contraction. If you dream of
doing the full 1-Arm Push Up, the negative
version above will help you get there. Onward brave fitness warriors!
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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