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Technique

  1. Start in a One-arm plank position, with your body facing the ground and your feet shoulder-width apart.
  2. Bend your arm to lower yourself down with control until your chest almost touches the ground.
  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 the ground the whole time.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

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

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Calisthenics skills
Joint movements
Trunkrotation
Elbowextension
Shoulderflexion forward
trains stretches

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Regressions

e09a

Rings straddle one-arm pushup

Elite
e0sg

Half one-arm pushup

Advanced
e0bk

Straddle one-arm pushup

Advanced
e0rt

Superman pushup

Elite
e0p5

Archer pushup

Intermediate
e0sk

Staggered pushup

Novice
e0sl

Side-staggered pushup

Novice
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.