Pushups are a great exercise to strengthen your upper body. But have you ever tried doing a one hand pushup? It's a challenging move that requires a lot of strength and practice. In this article, we will guide you on how to do one hand pushups.
Benefits of One Hand Pushups
One hand pushups are an advanced version of regular pushups, and they offer several benefits. They help to build upper body strength, improve core stability, and enhance overall athleticism. One hand pushups also challenge your balance and coordination, which can improve your posture and reduce the risk of injury.
Preparation for One Hand Pushups
Before attempting one hand pushups, it's essential to build up your upper body strength and master the regular pushup. Start by doing pushups regularly, gradually increasing the number of reps and sets. You can also try adding variations such as incline pushups, decline pushups, and diamond pushups to challenge your muscles further.
Technique for One Hand Pushups
To perform one hand pushups, follow these steps:
- Assume a pushup position with your hands shoulder-width apart.
- Shift your weight to one hand and lift the other hand off the ground.
- Engage your core and glutes to maintain a straight line from your head to your heels.
- Bend your elbow and lower your body towards the ground.
- Push back up to the starting position.
- Repeat on the other side.
Remember to keep your elbows close to your body and your wrists straight throughout the movement. Also, be sure to exhale as you push up and inhale as you lower down.
Progressions for One Hand Pushups
If you're struggling to do one hand pushups, don't worry. There are several progressions you can use to build up your strength and technique. Here are some examples:
- Assisted one hand pushups - use a resistance band or a partner to assist you in the movement.
- Negative one hand pushups - focus on the lowering phase of the movement, slowly lowering yourself down with one hand and pushing back up with two hands.
- Half one hand pushups - perform the movement with one hand on a raised surface such as a bench or a step.
- Wall one hand pushups - start by placing one hand on the wall and gradually decrease the angle until you can perform a full one hand pushup.
Conclusion
One hand pushups are a challenging but rewarding exercise that can help you build strength, stability, and balance. Remember to start with the basics and gradually work your way up to the full movement. Use the progressions and variations to challenge your muscles and prevent plateaus. With practice and patience, you can master the one hand pushup.