This push-up variation will help you master the one-arm push-up. This trains you to move between the top and bottom ends of the one-arm push-up. The reason why many people can perform the eccentric (lowering) portion of the one-arm arm push-up even if they're unable to perform the concentric (lifting) portion is because we're stronger eccentrically than concentrically.
1. With a step platform directly underneath your torso, assume a one-arm plank position with your feet spread several inches wider than your shoulders. Your weight-bearing arm should be positioned so that your wrist is directly under the same-side shoulder. Your non-weight-bearing arm should be on the opposite hip or behind your back.
2. Drop very slowly into a one-arm push-up, allowing your torso to rotate a few degrees away from your weight-bearing arm while keeping your elbow on the working side tight to your body.
3. Once your chest has contacted the step platform, place your knees on the floor along with your other hand and raise your torso back up to begin another rep. Perform all reps on one side before switching to the other arm. Do 4-5 sets of 3-6 reps per side.
Tips
Each eccentric rep should last at least 7-8 seconds. You can't move that slowly without demonstrating strength and control, which is the ultimate reason why you're doing this exercise.
Remember to turn your weight-bearing hand out slightly so that your fingers point at roughly a 45-degree angle away from your body. And don't allow your lower back to sag toward the floor.
You can increase the range of motion involved by removing the step platform and lowering your body all the way down to the floor. This is something you'll work up to doing because it's obviously more difficult to perform because of the increased range of motion involved. – Nick Tumminello
Eccentric Overload Push-Up muscles of the back | |
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