One-arm elbow push-ups
Anterior Deltoid - Upper Chest - Triceps - Lower Chest
- Start in a push-up position supported on one hand, with your feet slightly wider than shoulder-width apart to gain stability. Keep the free arm behind your back, the scapulae in protraction, and a slight posterior pelvic tilt to ensure your body forms a straight line from shoulders to feet. This is your starting position.
- Bend your elbow to lower your body in a controlled manner and, once close to the ground, shift your weight backward until your forearm is fully in contact with the floor, ending in a forearm support position. Immediately after, push forward and upward powerfully to re-extend your arm and return to the high plank position. It is essential that your torso remains parallel to the ground throughout the transition, avoiding hip rotation to compensate for the effort.
- Perform the movement smoothly, ensuring the elbow is locked out at the end of the upward phase. That counts as one repetition. Remember to work both arms equally and prioritize body alignment over speed, ensuring the shoulder remains stable during the weight transfer onto the forearm.
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