The Assisted Unstable One Arm Push Up increases difficulty of the Assisted One Arm Push Up by bringing instability to the supporting hand.
(excerpt from 'Advanced Push Up Progressions- One Arm Push Up Tutorial' by Francis Yang)
How to and step by step instructions:
- Get down on all fours.
- Keep one hand under the shoulder, the other away and placed on an unstable object such as a ball, bosu or a balance board.
- The first arm is kept vertical, the second 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:
- Start with a stable support, as in Assisted One Arm Push Up.
- Similar to the One Arm Push Up, the exercise strengthens the arms, shoulder, chest and core.
Muscles worked and body parts involved:
Muscles: Core & Upper body
Primary muscles: Shoulder, Triceps, Chest, Obliques
Secondary muscles: Abs, Lowerback
The exercise can be found with other names. Examples are:
- Assisted Unstable One Arm Push Up
- Assisted Unstable Single Arm Push Up