Band-Assisted One-Arm Push-Up 101 Video Tutorial
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Overview
The Band-Assisted One-Arm Push-Up is a challenging upper-body exercise that primarily targets the chest while also engaging the triceps and shoulders as secondary muscles. Using a resistance band for assistance, this variation reduces the load on the working arm, making it more accessible for those building strength toward a full one-arm push-up. The exercise requires stabilization from the core and involves multiple joints, classifying it as a compound movement. By performing the push-up with controlled form and the support of the band, you can develop unilateral strength, improve balance, and enhance overall upper-body muscular coordination.
How to Perform
Anchor a resistance band securely around a stable object above the floor, such as a pull-up bar or sturdy beam. Make sure it can support your weight safely.
Loop the other end of the band around your chest or upper torso to provide upward assistance during the push-up.
Position yourself on the floor in a push-up stance with your feet slightly wider than shoulder-width for stability. Place the working hand on the floor under your shoulder and the other hand behind your back or lightly resting on your hip.
Engage your core, glutes, and legs to maintain a straight line from head to heels throughout the movement.
Slowly lower your body toward the floor by bending the elbow of the working arm, keeping the chest angled toward the ground. The resistance band will help support part of your body weight.
Pause briefly when your chest is just above the floor, maintaining control and stability.
Push through the palm of your working hand to return to the starting position, fully extending your elbow while keeping your torso stable.
Repeat for the desired number of repetitions, focusing on controlled movement rather than speed.
Switch sides to train the opposite arm, ensuring balanced strength development.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on controlled movements rather than speed to maximize chest and triceps engagement.
Keep your core tight throughout to maintain proper body alignment and stability.
Adjust the band tension to provide just enough assistance without taking over the movement.
Keep your elbow slightly tucked to protect the shoulder and target the chest effectively.
Position your feet wider if needed to improve balance and prevent tipping.
Breathe steadily, inhaling on the way down and exhaling while pushing up.
Practice evenly on both arms to avoid muscular imbalances and build symmetrical strength.
How Not to Perform
Do not let your hips sag or pike upward, as this shifts tension away from the chest and can strain your lower back.
Avoid flaring your elbow out excessively; this reduces chest engagement and increases stress on the shoulder joint.
Do not rely solely on the band by letting it do most of the work; your chest and triceps must actively push to gain strength.
Avoid rotating or twisting your torso during the movement; this decreases stability and reduces focus on the target muscles.
Do not perform the push-up too quickly; jerky movements reduce muscle activation and increase injury risk.
Avoid placing your supporting hand too far forward or backward; incorrect hand placement can lead to wrist or shoulder strain.
Do not neglect core engagement; a weak core causes imbalance and reduces efficiency of the push-up.
Avoid using an unstable band anchor or a damaged band, as it can snap and cause injury.
Do not hold your breath; proper breathing ensures better control and endurance during the exercise.
Avoid training only one arm repeatedly without balancing the other side, as this can create muscular imbalances.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
