One Arm Push Ups With Support
Overview
How to do it
- 1
Setup: Choose a stable bench, box, or other raised surface for support. Set up in a push-up position with your feet a little wider than shoulder-width apart to help with balance.
- 2
Hand Placement: Put your working arm on the floor directly in line with your chest. Place your supporting hand on the bench or elevated surface.
- 3
Lowering Phase: Tighten your core and glutes to keep your body aligned. Lower yourself under control toward the floor, keeping your elbows at a 45-degree angle.
- 4
Pressing Phase: Drive through your working arm while keeping your core braced for stability. Straighten your arm completely and come back to the start.
- 5
Repetitions and Sets: Complete 3 to 4 sets of 6 to 12 reps per side, based on your fitness level.
Form tips & common mistakes
to keep your hips from dropping.
from head to heels.
to avoid using momentum.
to progress toward a full one arm push-up.
throughout the exercise.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
