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Technique

  1. Start in an Incline plank position, lift one arm off the support and keep your body facing forward.
  2. Bend your arm to lower yourself down with control until your chest almost touches the support.
  3. Then push yourself back to the starting position.

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Form tips

  • Avoid twisting your body to the side: aim to keep it facing forward the whole time.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Obliques
  • Spine
  • Neck
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Calisthenics skills
Joint movements
Trunkrotation
Elbowextension
Shoulderflexion forward
trains stretches

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Progressions

e0bk

Straddle one-arm pushup

Advanced

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Regressions

e0pn

One-arm scapular pushup

Intermediate
e09a

Rings straddle one-arm pushup

Elite
e10k

Elevated bench dip

Novice
e0zh

Straight-legs bench dip

Novice
e10j

Bent-legs bench dip

Novice
e05j

Incline pushup

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.