One hand push up is a challenging exercise that requires a lot of strength, balance, and coordination. It is a great way to test your upper body and core strength, and it can also help you improve your overall fitness level. However, performing a one hand push up is not easy, and it requires a proper form and technique. In this article, we will discuss the proper form and technique for performing a one hand push up.
Why One Hand Push Up?
One hand push up is a great exercise for building upper body strength, especially in the chest, shoulders, and triceps. It also engages your core muscles, which makes it a full-body exercise. Performing one hand push up regularly can help you improve your overall fitness level, increase your muscle mass and endurance, and boost your confidence.
Proper Form
The proper form for a one hand push up is crucial to avoid injuries and get the maximum benefits from the exercise. Here are the steps to follow:
- Start in a high plank position with your hands shoulder-width apart.
- Shift your weight to your left hand and place your right hand behind your back.
- Engage your core muscles and lower your body towards the ground, keeping your elbow close to your body.
- Push your body back up to the starting position and repeat.
- Switch to the other hand and repeat the same steps.
It is important to keep your body straight and avoid twisting or sagging your hips during the exercise. Also, make sure to keep your elbow close to your body to avoid putting too much stress on your shoulder joint.
Variations
Once you have mastered the basic one hand push up form, you can try some variations to challenge yourself and target different muscle groups. Here are some variations to try:
- One hand push up with leg raised: lift one leg off the ground while performing the one hand push up to engage your core and glute muscles.
- One hand push up with clap: clap your hands in mid-air while performing the one hand push up to increase power and explosiveness.
- One hand push up with reach: reach your free hand towards the ceiling while performing the one hand push up to engage your core and oblique muscles.
Tips and Tricks
Here are some tips and tricks to help you master the one hand push up:
- Start with the basic push up form and build your strength gradually before attempting the one hand push up.
- Engage your core muscles throughout the exercise to maintain stability and balance.
- Practice on a soft surface or use a pad to protect your wrist and elbow joints.
- Breathe in as you lower your body and breathe out as you push back up to the starting position.
- Visualize yourself performing the exercise successfully to boost your confidence and motivation.
Conclusion
Performing a one hand push up is a challenging but rewarding exercise that can help you improve your upper body strength and overall fitness level. By following the proper form and technique, you can avoid injuries and get the most out of the exercise. Remember to start with the basic push up form and gradually build your strength, and always listen to your body and avoid pushing yourself too hard.