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Technique

  1. Start in a One-arm plank position, with your body facing the ground and open your legs wide into a Straddle position. The wider you open your legs, the easier the exercise will be.
  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

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

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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Progressions

e09a

Rings straddle one-arm pushup

Elite

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Regressions

e05g

Incline one-arm pushup

Intermediate
e0p5

Archer pushup

Intermediate
e0sg

Half one-arm pushup

Advanced
e07f

One-arm pushup

Elite
e0ov

Fingertip straddle lalanne pushup

Advanced
e0uc

Lalanne pushup

Advanced
e0ot

QDR pushup

Advanced
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.