Assisted One Arm Push Up. How-to, proper form and tips
The Assisted One Arm Push Up is a good preparation for the One Arm Push Up. It requires strong arms, chest and shoulder.
Video demonstration
(excerpt from 'HOW TO | One Arm Pushup Tutorial | Progressions'
by Austin Dunham)
How to and step by step instructions:
- Get down on all fours.
- Keep one hand under the shoulder, the other away and over a small block or parallette. One arm should be vertical, the other diagonal.
- Extend your legs, the feet should support your body, not the knees.
- This is the starting position.
- Bend the elbow on the vertical arm, bringing the chest close to the floor.
- Extend the arm again returning to the initial position.
- Remember to practice both arms.
Hints & tips:
- Adjust the level of support to your needs. Further away makes the movement harder.
- Adjust the height to your needs. A higher bench or block make it harder.
- Adjust the stability to your needs. Feet closer makes the movement harder.
Benefits:
- The Assisted One Arm Push Up and One Arm Push Up provide both a strong arm and shoulder, as they are supporting all of your weight.
- Core is also highly activated, result of the unbalanced position of the body.
Counting & gamification:
- Measure te distance of your hand, ensure progress by placing the hand further away.
- Measure how high you are able to put the supporting hand.
Muscles worked and body parts involved:
Muscles: Core & Upper body
Primary muscles: Shoulder, Triceps, Chest, Obliques
Secondary muscles: Hand, Abs, Lowerback
Other names
The exercise can be found with other names. Examples are:
- Assisted One Arm Push Up
- Assisted Single Arm Push Up
- Assisted One Arm Press Up
- Assisted Single Arm Press Up
Heading to the One Arm Push Up
4. Assisted One Arm Push Up
Supported One Arm, by difficulty
2. Assisted One Arm Push Up
