Single Arm Push-Up Supported Wall

Single Arm Push-Up Supported Wall demonstration gif

Instructions:

  • 1Stand at arm length away from the wall
  • 2Extend one arm and keep the other at your back
  • 3Lean forward and push your body off the wall with the extended arm
  • 4Slowly return to starting position and repeat
  • 5Switch arms and repeat the same steps

Tips:

  • Perform the movement slowly for better muscle stimulation
  • Never let your chest completely touch the wall
  • Always push with your hand, not your fingers
  • Tighten your abs during the exercise for more stability

Single Arm Push-Up Supported Wall: An Effective Exercise for Building Chest Strength

The Single Arm Push-Up Supported Wall is a powerful bodyweight exercise that targets the pectoralis major, specifically the clavicular and sternal heads. This variation provides support, making it an excellent option for individuals looking to enhance their upper body strength while maintaining proper form. It’s also a fantastic way to build towards more advanced push-up variations.

How to Perform the Single Arm Push-Up Supported Wall

To execute this exercise, stand facing a wall and place one hand against it at shoulder height. Position your feet about a foot away from the wall. For balance and control, use your opposite leg to stabilize your stance by leaning slightly towards the wall. Lower your body towards the wall by bending your supporting arm and then push back to the starting position. Repeat for the desired number of repetitions before switching to the other arm.

Benefits of the One Arm Push-Up Wall

  • Targeted Muscle Engagement: This exercise isolates the chest muscles and engages the shoulders and triceps, promoting muscle growth and endurance.
  • Core Stability: Performing the single arm variation requires significant core activation, helping to improve overall stability and strength.
  • Accessibility: The wall support makes this exercise suitable for various fitness levels, allowing beginners to build their strength gradually.
  • Versatility: It can be a great alternative to traditional push-ups or for those who find full one arm push-ups too challenging.

Tips for Success

  • Maintain Proper Form: Keep your body straight from head to heel, avoiding any sagging or arching of the back.
  • Control Your Movement: Focus on slow, controlled lowering and pushing to maximize the muscle engagement.
  • Use a Spotter: If you’re new to this exercise, consider having a friend assist you for balance and encouragement.

The Single Arm Push-Up Supported Wall not only builds strength but also enhances your overall fitness routine. As you progress, you might want to explore variations like the traditional one arm push-up or other push-up alternatives to continually challenge your muscles.

Whether you're aiming to meet one arm push-up standards or simply looking to add more functional strength to your workouts, this exercise is an excellent addition to your fitness regimen.

Single Arm Push-Up Supported Wall Muscles Worked

Arms

Back

Core

Legs