Male

Single Arm Push-up on knees

Muscles involved

Performing the single arm push-up on knees demands a deep mind-muscle connection to direct all the force straight into your chest. You will feel an intense concentration of tension on one side of your upper body as you support your bodyweight and fight for lateral balance. The magic of this variation lies in the patience with which you lower yourself and the clean drive you produce to push your torso back up. By controlling the movement without letting yourself drop abruptly, you will experience a remarkably focused unilateral effort. You will feel how every fiber reacts as you maintain total body control and absolute balance during every repetition.

How to do it

1. Lie on your side on the floor with your legs completely straight. 2. Place the hand of your upper arm on the floor in front of your chest with your elbow bent. 3. Wrap your lower arm over your stomach so it is out of the way. 4. Push with your upper hand to lift the upper part of your body, keeping your hips on the floor.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your hips in contact with the floor. - The movement should be controlled, not explosive. - Keep your core activated during the entire exercise.