You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women by Mark Lauren

Author:Mark Lauren
Language: eng
Format: mobi, pdf
Published: 2009-11-16T21:45:42+00:00

One-Arm Push Ups

works almost everything, especial y your shoulders, triceps, pecs, abs, obliques and lower back (4)

One of the greatest exercises on earth. But unfortunately this is not one you can just muscle your way into. It is not

simply a natural progression from mastering other types of Push Ups. I’ve seen plenty of guys that could knock out

80 perfect non-stop Push Ups, and yet they didn’t have the strength and coordination to do a single proper One-Arm

Push Up. So don’t be disappointed if you can’t do one right now. I’ll show you how you to work into it.

First you always want to warm up a bit by cranking out an easy set of regular Push Ups. It’s best to start practicing

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Lean over and place your hands on the surface

in front of you as if you’re going to do a Classic

Push Up on it, only spread your feet a little wider

than shoulder-width apart, and put your hands

closer together than shoulder-width. Then take

one hand and place it behind your back. Spread

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balance. Always keeping your shoulders paral-

lel to the ground, come down as far as possible

before pushing yourself back up.

You need to keep the elbow of your working

arm tucked into your ribs. Focus your weight on

the outside edge of your palm, below your pinky

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shoulders squared and down away from your

neck. You should remain squarely on your toes

throughout the movement.

66

YOU ARE YOUR OWN GYM

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