The one-arm close push-up is a challenging variation of the push-up that puts extra strain on your triceps. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Get into the push-up starting position. Place one arm under the middle of your chest. Support the other arm on an elevation (ball etc.) and only use it for support. Position your legs slightly wider apart than in normal push-ups.
2
Slowly lower your body by bending your left arm and lowering your upper body towards the floor. Make sure that your elbow remains close to your body. Breathe in as you do this.
3
Then push yourself explosively away from the floor by stretching your left arm and returning to the starting position. Exhale as you do this
4
One repetition has now been completed. Repeat this process for the specified number of repetitions with your left side first and continue with the right side after a 60-second break.
Tip
If you support your knees on the floor, you can make these exercises a little easier for yourself. With a backpack (filled with water bottles, books, etc.) you can make this exercise more difficult.
Keep your elbows close to your body and maintain body tension throughout the exercise
Muscle groups
Primary
Triceps
Secondary
—
Tertiary
—
Equipment
Body weight
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