Mastering the assisted single-arm push-up is an excellent way to build unilateral upper body strength. Here’s a step-by-step breakdown to guide you through the process:
Assisted Single Arm Push-Up: Step-by-Step Guide
**1. Warm-Up:
- Begin with a general warm-up to increase blood flow and prepare your muscles for the upcoming workout. Include dynamic movements for your chest, shoulders, and triceps.
**2. Assuming the Starting Position:
- Get into a standard push-up position with your hands shoulder-width apart.
- Place your assisting hand on a raised surface, such as a bench or a step, positioned slightly wider than shoulder-width.
**3. Body Alignment:
- Ensure your body is in a straight line from head to heels, with your core engaged and your back straight.
- The assisting arm should be extended, providing support, while the working arm is directly under your shoulder.
**4. Descending Phase:
- Lower your body towards the ground by bending your elbow on the working arm.
- Keep your body in a straight line and maintain a controlled descent.
**5. Depth and Form:
- Aim for a depth where your chest is just above the ground. Ensure a full range of motion for maximum benefit.
- Keep your elbow close to your body during the descent to engage the triceps and chest effectively.
**6. Ascending Phase:
- Push through the working arm, extending it fully to return to the starting position.
- Engage your chest, triceps, and core throughout the ascent.
**7. Repetition:
- Perform the desired number of repetitions on one side before switching to the other arm.
- Focus on quality over quantity, ensuring each rep is controlled and your form is maintained.
**8. Progression:
- As you gain strength, gradually decrease the height of the supporting surface to increase the challenge.
- Work towards performing the exercise on the floor without assistance.
**9. Common Mistakes to Avoid:
- Sagging Hips: Keep your body in a straight line to avoid sagging hips.
- Elbow Flaring: Keep the elbow of the working arm close to your body for better engagement.
- Limited Range of Motion: Aim for a full range of motion to maximize the benefits.
**10. Consistency and Progress Tracking:
- Include assisted single-arm push-ups regularly in your upper body workout routine.
- Track your progress by noting improvements in the number of repetitions and the level of assistance needed.
Remember: Gradual progress is key to mastering the assisted single-arm push-up. Listen to your body, maintain proper form, and celebrate your achievements along the way. If you have any existing injuries or concerns, consult with a fitness professional or healthcare provider before attempting new exercises.
