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Instructions
- Start in a high plank position with one arm centered under your chest and the opposite arm behind your back.
- Engage your core and glutes to maintain a straight body line.
- Slowly lower your body by bending the working elbow, keeping your torso controlled.
- Descend until your chest is close to the ground or your arm reaches a 90-degree angle.
- Place the opposite hand down if needed and reset to the starting position.
Technical Tips
- Keep your elbow close to your body for joint safety and optimal muscle engagement.
- Control the lowering phase to increase time under tension.
- Avoid twisting your torso—maintain square hips and shoulders.
Breathing Tips
- Inhale deeply before you begin the descent.
- Exhale slowly as you lower yourself under control.
- Inhale again at the bottom before resetting.
Medical restrictions
- Shoulder injuries
- Wrist instability or pain
- Severe elbow tendinopathy
- Recent chest or rotator cuff surgery
Description
The one-arm eccentric push-up is a highly challenging bodyweight exercise that emphasizes controlled strength and unilateral stability. This movement focuses on the eccentric (lowering) phase of a single-arm push-up, allowing for progressive overload without requiring full concentric one-arm strength. Ideal for athletes and advanced calisthenics practitioners, it develops muscular control, enhances core stability, and strengthens the chest, shoulders, and triceps. This exercise is often used as a progression tool toward the full one-arm push-up. Performing it slowly increases time under tension, fostering hypertrophy and control. It also trains anti-rotational core engagement, making it effective for improving muscular balance and coordination. Requiring no equipment beyond a yoga mat, it is an excellent inclusion for advanced home workouts and functional training routines focused on upper body mastery.