Weighted One-arm Push-up
Muscle Groups: Chest, Shoulders, Triceps, Abs
Weighted One-arm Push-up focuses on Chest, Shoulders, Triceps, Abs.
How to Perform
Follow these step-by-step instructions to perform Weighted One-arm Push-up with proper form and technique.
- 1
Begin in a push-up position with your feet slightly wider than shoulder-width apart and a weight plate placed on your upper back.
- 2
Place one hand firmly on the floor directly under your shoulder, and position your other arm behind your back or out to the side for balance.
- 3
Keeping your body straight and core tight, slowly lower your chest towards the floor by bending the elbow of your supporting arm.
- 4
Continue lowering until your chest is just above the floor, maintaining control and stability of the weight.
- 5
Push through the palm of your supporting hand to extend your arm and lift your body back up to the starting position.
- 6
Fully extend your arm at the top, ensuring your body remains in a straight line throughout the movement.
Related Exercises
If you enjoyed Weighted One-arm Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted One-arm Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
