High Difficult push-ups: two one-hand push-up variations!
Push-ups are the most common exercise on the planet! In addition to developing upper body strength (chest, shoulders, triceps), push-ups can also develop your core strength! You need to use your core muscles to fight gravity to stabilize your body and keep your spine and pelvis in a neutral position
Because it is a freehand action, we can do it easily at any time and anywhere! Push-ups have also become one of the most cost-effective exercises!
At the same time, there are many variations of push-ups. We can use different body positions, different grip distances, and different auxiliary equipment to change the focus of the action. We can also increase the weight and switch to one hand to challenge the difficulty of push-ups!
Today I will introduce to you two variations of one-handed push-ups!
One-handed push-ups have always been a very difficult movement and require very high physical coordination and strength!
Action 1: Make a support movement with one hand and a flying bird movement with the other hand
The starting position is push-ups. Support the ground with one hand, grab a dumbbell with the other hand and straighten it naturally, tighten your abdominal muscles and tighten your butt! Lower your shoulder blades and step back with both feet; tighten your whole body (shoulders, hips, and ankles in a straight line)
Perform a one-handed push-up with your hand on the ground, and at the same time open the hand holding the dumbbell to the side of the body to make a flying bird movement
Action 2: Use one hand to hold the dumbbell and the other hand to push up p>
Same as the above action, the action of the other hand changes from a flying bird to a push up action , perform a one-handed push-up with the hand supporting the ground, and at the same time, roll the hand holding the dumbbell forward and push up!
The above two variations can help you perform one-handed push-ups better (the other side is supported to prevent the torso from twisting), and at the same time test your coordination and core strength. They are a great push-up choice! (Similar to the Ab Wheel)
Training Tips:
Tighten your core (abdominal and gluteal muscles) to stabilize the spine and pelvis and avoid hunching A slumped waist condition!
If you find it too difficult, you can try performing the action in a kneeling position!