Monday, August 1, 2011

How To Do One Hand Push Ups

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Push ups are great for developing the chest and upper body. In the latest installment of my push ups series, I'm going to introduce you to the one hand push up. It's one of the best body weight exercise you'll ever learn. One hand push ups are important because they:

  • strengthen your chest muscles
  • strengthen your biceps
  • strengthen your triceps
  • strengthen your core
  • teach balance and coordination
  • don't require any equipment
Rocky Balboa showed the world just how challenging one arm push ups can be. The exercise isn't for the feint of heart, but once you've mastered them you'll be very pleased with yourself.

Let's get started.

How To Do One Arm Push Ups

You shouldn't attempt this exercise until you've mastered the basic push up.  For one arm push ups you'll need a horizontal surface and space to workout. Get down on the floor. Make sure that your feet are slightly more than shoulder width apart. Place your right hand on the floor, palm down. Your hand will be positioned away from the rest of your body.  Balance is the key to successful one arm push ups. Support your weight on the balls of your feet. Lower yourself toward the floor. Twist your torso in the direction of your arm. You can shift the weight on your feet away from your pushing arm. This allows you to maintain balance. Now push yourself back up. You must keep your body tight throughout the exercise. If your core is weak, you won't be able to maintain balance. I usually recommend a specific number of reps and sets when showing you how to do a given exercise. In the case of one arm push ups, I suggest that you go for ten reps per arm, because one arm push ups require a lot of upper body strength, you should start to feel it by the time you finish your fourth rep.

One arm push ups (sometimes referred to as "one arm press ups") are intense for developing your chest and triceps. It's also good for training the weaker side of your body. For example, if your bench press is lagging because one side of your chest or arm is weaker than the other, one hand push ups can be very effective in strengthening them.

Body weight exercises are convenient because they don't require any extra equipment and can be done just about anywhere which is great for times when you can't make it to the gym or don't have a membership. The best way to get good at one arm push ups is to practice, practice and practice some more. When you see how strong, you've become you'll realize that all the hard work was worth it.

Yeasayer's song "Ambling Alps" talks about overcoming obstacles and becoming a better man. Do you want to become stronger, healthier and more confident? It takes hard work and dedication to get from where you are now to where you want to be. That means sticking up for your goals to become the person that you want to be. If you want it, then go get it. Now.

"Great Chest and Whole Body Workouts: How To Do One Hand Push Ups" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.