3 Tips For Performing A One-Arm Push UpUnder Exercises To Build Muscle, Recent Posts
You have to admit there is definitely a “cool factor” when it comes to the one-arm push up. This exercise is just plain tough. It combines strength, coordination and balance.
That’s why we’re going to include it in our new Lean Hybrid Muscle – Body Weight edition program. Anyhow a few weeks ago at a wedding in Niagra Falls my friend Adam Steer (circular strength coach) gave me these three tips to share with you.
Who knows, with these tips and a bit of practice you may just give “Rocky” a run for his money!
The Tighter the Lighter
Have you ever tried to pick up someone who has passed out? Did you notice how much “heavier” they seem. Compare that to picking up the same person once they have stiffened up all their muscles… To become tighter and lighter, stretch the crown of your head in one direction and your heels in the other. This will force all your stabilizer muscles into action to lengthen you out – and it’ll tighten your whole structure up too.
Lock and Load
Whether under a bench press or doing a push up, one of the big mistakes I often see is letting the shoulders drift up towards the ears. Keep your shoulders locked down away from your ears if you want to optimize the involvement of the powerful pecs and triceps. You’ll also greatly reduce your chance of injury by concentrating the force in your shoulder through structural elements instead of soft tissue.
Spread your feet wider apart than for a regular push up. This is part of the balancing act required for a great one arm push up. You’ll also have bring your working arm closer in to your center line.
Got any tips to add? Post them below.