One Arm Tricep Push Up | Illustrated Exercise Guide

Primary muscles: Triceps
Secondary muscles: Shoulders, arms
Equipment: No equipment
Exercise for the opposite muscles: Concentration curls

One Arm Tricep Push Up Instructions

1. Lie on your right side with your feet, hips and shoulders stacked. Place your left palm on the mat in front of your right shoulder, and hug your waist with your right arm.
2. Straighten your left arm and push your torso up.
3. Bend your arm and lower your torso back to the mat.
4. Repeat, and then switch sides.

Proper Form And Breathing Pattern

Keep your shoulders, hips, and feet stacked and engage your core. Breathe out as you slowly straighten your arm and push your torso up, and inhale as you bend your arm and lower your torso back to the starting position.

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Exercise Benefits

The one arm tricep push up targets the triceps and helps to strengthen and sculpt the upper arms. This exercise also shapes and tones your shoulders, biceps, and back, and helps to improve core stability and strength.

One Arm Tricep Push Up Demonstration

Sets And Reps

Start with lying tricep extensions and dumbbell tricep extensions. Once you’re comfortable, advance to one arm tricep push ups and add 2 or 3 sets of 10 to 12 repetitions, on each side.

Calories Burned

To calculate the number of calories burned doing the one arm tricep push up, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Bow and arrow squat pull
Concentration curl
Decline push up
Hindu push ups

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