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Delts Exercises

One-Arm Pushup

The one-arm pushup is an advanced progression of the pushup which requires more upper body and core strength. By isolating one arm at a time, the exercise increases balance and creates stability and symmetry throughout the entire shoulder.

Instructions

  1. 7_A
    Get in the standard pushup position with feet wider than shoulder-width apart. Place one hand on the ground directly beneath your chest and the other behind your lower back. Straighten your legs behind you, spread them wide, and point your toes into the ground.
  2. One-Arm Pushup
    Keeping your core tight, "screw" the palm of your planted hand into the floor, twisting it slightly, and slowly lower your chest towards the ground. Pause and return to start.

Trainer’s Tips

  • Do not let the elbow flare. Instead, keep your working elbow tight to your side.
  • Avoid moving hips out of alignment. Instead, keep your core tight and back flat throughout the movement.

Advanced variations

Routines with this exercise

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