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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

Elevate your feet on a step platform or on top of a bench. – Nick Tumminello

1. Lie face down on the floor with your head neutral (aligned with the spine). Keep the lower half of your chest, abdomen, pelvis, and quads touching the floor. Your ankles should be flexed so that your toes (not the top of your feet) are touching the floor.

2. Contract or create tension in the abs, glutes, and quads.

3. While keeping everything tensed, take your hands off the floor, and pull your shoulders back. Imagine doing a barbell row.

4. While keeping the upper back, abs, glutes, and quads tight, bring your hands back down to the floor and push yourself back up. If your goal is to build muscle, you should do the first quarter of the movement under control to maximize chest activation.

5. Push until your arms are fully extended and locked. At the top, your body should be at a downward angle but in a straight line with the head, shoulders, hips, knees and feet aligned. To increase pec activation even more, at the top try to bring both hands inward and squeeze for two seconds.

6. Slowly lower yourself back down to the starting position. – Christian Thibaudeau

Here’s how to challenge and improve your one-arm push-up strength. Simply extend your free arm out to the side, which creates a bit more overload on the anti-rotation component. – Nick Tumminello

The key to improving mobility and relieving overly tight contractile tissues is to perform the best bang-for-your-buck exercises with a slow, controlled tempo while using as much weight as you can safely handle. To up the ante, you can add in a brief isometric hold in the bottom position. This is one of those exercises.

This exercise encourages scapular upward rotation while enabling you to get a deeper stretch in the bottom position. Execution is crucial, and tempo is the key. The last thing you want to do is lose tension in a vulnerable position and put your shoulders at risk.

Place your hands slightly wider than shoulder-width apart and maintain a 45 to 60-degree angle with your elbows. Your goal should be to find a synergistic balance of stiffness, stability, and mobility. – Charlie Gould