One arm push-up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( One arm push-up )

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Name of exercise  AROM shld uni push-up
Other names of exercise One arm push-up
Description of exercise The one arm push-up is a challenging variation of the traditional push-up exercise that targets the chest, shoulders, triceps, and core muscles. To perform a one arm push-up, the body is positioned in a standard push-up position with one hand placed on the ground and the other hand placed behind the back. The movement involves lowering the body towards the ground, maintaining a straight line from the head to the heels, and then pushing back up to the starting position using only one arm. This exercise requires a high level of upper body strength and stability, making it an effective exercise for building muscle and improving overall fitness.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin in push-up position with one arm.
  • Hold position and place other arm behind back.
  • Tighten abdominals, and shoulder area, perform a one arm push-up.
  • Repeat.
  • Repeat sets with other arm.

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    Video Tutorial

     

    Body Part Abdominal, Shoulder
    Type of Muscles Pectoral , Abdominal, Biceps, Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved core stability
  • Targets multiple muscle groups
  • Can be done anywhere, no equipment needed
  • Helps build muscle symmetry
  • Improves balance and coordination
  • Can be modified for different fitness levels
  • Enhances overall pushing strength
  • Can be incorporated into a full body workout
  • Helps prevent muscle imbalances

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The one arm push-up exercise should be avoided if you have any pre-existing shoulder, wrist, or elbow injuries. This exercise puts a significant amount of strain on these joints and can worsen any existing conditions. It is also not recommended for beginners or those who have not built up enough upper body strength. Attempting this exercise without proper form and strength can lead to injury. Additionally, if you are pregnant or have any heart conditions, it is best to avoid this exercise. It is always important to listen to your body and consult with a doctor or fitness professional before attempting any new exercises.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Maintain proper form throughout the exercise
  • Engage core muscles to stabilize the body
  • Start with a modified version before attempting full one arm push-up
  • Keep the non-working arm close to the body
  • Avoid arching the back or sagging the hips
  • Keep the neck in a neutral position
  • Breathe in during the downward phase and out during the upward phase
  • Do not push through pain or discomfort
  • Gradually increase difficulty and number of repetitions over time

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Tennis elbow
  • Wrist tendinitis
  • Carpal tunnel syndrome
  • Arthritis
  • Frozen shoulder
  • Bursitis
  • Tendinopathy
  • Osteoarthritis

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    Frequently asked questions

     

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