The difficulty level of one-arm push-ups is assessed as high. It is better for beginners not to undertake such an exercise, because perfectly developed body muscles are required to complete it. One-arm push-ups train the entire shoulder girdle and all pectoral muscles. When push-ups, only one half of the body is involved, therefore, to perform it, you need to have not only developed muscles, but also an excellent sense of balance.
Instructions
Step 1
Before you can start learning to do one-arm push-ups, you must master the two-arm push-ups perfectly. Train the muscles in your arms, chest, shoulders, and abs. First, make sure that you can do two-arm push-ups in the classic version at least fifty times.
Step 2
Now complicate the push-up style a little, learn to push-ups with a narrow set of arms. In this case, the thumbs and middle fingers of both hands should touch each other.
Step 3
Start mastering wide-arm push-ups. Spread your arms out to the sides as wide as you can and do push-ups. If you can do fifty push-ups, move on to the next step in your workouts.
Step 4
Start pushing up with your legs above your head. Find a bench or sofa in your home. In this position, the arms, pecs and shoulders have a much greater load.
Step 5
Master bounce push-ups. A variation of this exercise is a clap push-up. The exercise is quite difficult, if you were able to master it, then you can move on to push-ups on one hand.
Step 6
To perform a one-arm push-up, straighten your body and hold it on your outstretched arm and toes. Find balance, your body should not shake or wobble. To make it easier to maintain balance in this position, move the other leg slightly to the side. Put the other hand behind your back, point the fingers of the hand on which you are holding forward. Direct your gaze to the floor.
Step 7
Now begin to slowly lower yourself on one hand. When you lower yourself 10-15 cm, freeze in this position for a while. Then push up, return to the starting position. Do some reps.
Step 8
Change your hand. Now put your other hand behind your back and move your other leg to the side. Do everything, the same - lower yourself 10-15 cm, fix your body at this point, then push up from the floor and return to the starting position.
Step 9
If it is difficult for you to maintain balance during push-ups, place your hand not behind your back, but place it on your hip - this will help you.
