Push-ups are a classic bodyweight exercise for the chest. It can be performed anywhere and requires no equipment. The one-armed version is a heavier version of this and is performed unilaterally (on one side).
Get into the push-up position and place your left hand next to your body so that your upper arm is spread out at a 30° angle to your upper body. Position your legs further apart than for conventional push-ups. Place your right arm behind your back. The thumb points inwards and your forearm is positioned so that it is perpendicular to the floor (elbow is above your wrist). Maintain tension throughout your body.
2
Now push yourself forcefully away from the floor until your arm is almost fully extended. Your body should be in one line from head to heels throughout the exercise. Breathe out as you do this.
3
Lower yourself slowly and in a controlled manner until you are back in the starting position. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Maintain body tension throughout the exercise so that your body always remains in one line.
TIP: If the exercise is still too difficult for you, you can put your other hand on an elevation. If it becomes too easy, simply strap on a rucksack (filled with books etc.).
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Body weight
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