Raise Single Arm Push-up

The raise single arm push-up is a challenging bodyweight exercise that targets the pectorals while also engaging the triceps, shoulders, and core. It requires significant strength, balance, and coordination as one arm is extended out to the side while performing a push-up.

Quick Facts

How to Do Raise Single Arm Push-up

Follow these step-by-step instructions to perform Raise Single Arm Push-up with proper form and technique.

1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
2. Extend one arm straight out to the side, parallel to the ground.
3. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
4. Push back up to the starting position, using your chest muscles to lift your body.
5. Repeat with the other arm extended.

Muscles Worked

Understanding which muscles Raise Single Arm Push-up targets helps you integrate it effectively into your training program.

Benefits of Raise Single Arm Push-up

Incorporating Raise Single Arm Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Pectorals Development: Raise Single Arm Push-up directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps, Shoulders, and Core, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Raise Single Arm Push-up build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
• Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.

Safety Tips and Precautions

Performing Raise Single Arm Push-up safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Raise Single Arm Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Raise Single Arm Push-up, track these metrics during your workouts: