Single Arm Push up (on knees)

Description

How to Do Single Arm Push up (on knees)

1. 1
   Setup

   Kneel on the floor with your knees hip-width apart and your feet together. Engage your core to create a straight line from your head to your knees.

2. 2
   Setup

   Place one hand firmly on the floor directly under your shoulder, with fingers pointing forward. Place your other hand behind your lower back or on your hip.

3. 3

   Inhale as you slowly lower your chest towards the floor by bending your working elbow, keeping it tucked slightly towards your body.

4. 4

   Continue lowering until your chest is just above the floor or you reach a comfortable depth while maintaining a stable torso and keeping your hips from sagging.

5. 5

   Exhale as you powerfully push through your working hand to extend your elbow and press your body back up to the starting position.

6. 6

   Maintain a rigid body line throughout the entire movement, avoiding any twisting of the torso or arching of the lower back.

Tips

• Actively brace your core throughout the entire movement to prevent your hips from sagging or twisting, maintaining a rigid plank position from head to knees.
• Keep your working elbow tracking slightly inward towards your rib cage (about a 45-degree angle) rather than flaring out, to optimize chest and triceps engagement and protect your shoulder joint.
• Focus on a slow, controlled lowering phase (eccentric) to maximize muscle tension and improve strength gains in your chest and triceps.
• Ensure your working hand is directly under your shoulder to create a stable base and allow for efficient force transfer during the push-up.

Common Mistakes

• ×Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively bracing your abdominals and glutes to maintain a straight line from head to knees.
• ×Rotating your torso during the push-up means your core is not stabilizing adequately; fix this by focusing on keeping your shoulders and hips square to the floor throughout the entire movement.
• ×Letting your working elbow flare out excessively puts undue stress on your shoulder; fix this by keeping your elbow tucked closer to your body (about 45 degrees) to better engage your triceps and chest.