Videos
Instructions
- Start in a high plank position with one arm centered under your chest and the opposite arm behind your back.
- Engage your core and glutes to maintain a straight body line.
- Slowly lower your body by bending the working elbow, keeping your torso controlled.
- Descend until your chest is close to the ground or your arm reaches a 90-degree angle.
- Place the opposite hand down if needed and reset to the starting position.
Technical Tips
- Keep your elbow close to your body for joint safety and optimal muscle engagement.
- Control the lowering phase to increase time under tension.
- Avoid twisting your torso—maintain square hips and shoulders.
Breathing Tips
- Inhale deeply before you begin the descent.
- Exhale slowly as you lower yourself under control.
- Inhale again at the bottom before resetting.
Medical restrictions
- Shoulder injuries
- Wrist instability or pain
- Severe elbow tendinopathy
- Recent chest or rotator cuff surgery
What muscles do one-arm eccentric push-ups work?
One-arm eccentric push-ups primarily work the chest muscles while also engaging the triceps, front deltoids, core, and stabilizing muscles in the back and shoulders.
Is the one-arm eccentric push-up good for building strength?
Yes, it is excellent for building unilateral upper body strength and control by emphasizing the lowering phase, which promotes muscle growth and improves joint stability.
Can beginners do one-arm eccentric push-ups?
One-arm eccentric push-ups are advanced and typically not recommended for beginners. Beginners should first build foundational strength with regular and negative push-ups before progressing.
How slow should I lower in an eccentric push-up?
Aim to lower your body over 3 to 5 seconds to maximize muscle tension and control during the eccentric phase.
Do I need equipment for one-arm eccentric push-ups?
No, one-arm eccentric push-ups can be performed without any equipment, though using a yoga mat can provide better grip and comfort.
Description
The one-arm eccentric push-up is a highly challenging bodyweight exercise that emphasizes controlled strength and unilateral stability. This movement focuses on the eccentric (lowering) phase of a single-arm push-up, allowing for progressive overload without requiring full concentric one-arm strength. Ideal for athletes and advanced calisthenics practitioners, it develops muscular control, enhances core stability, and strengthens the chest, shoulders, and triceps. This exercise is often used as a progression tool toward the full one-arm push-up. Performing it slowly increases time under tension, fostering hypertrophy and control. It also trains anti-rotational core engagement, making it effective for improving muscular balance and coordination. Requiring no equipment beyond a yoga mat, it is an excellent inclusion for advanced home workouts and functional training routines focused on upper body mastery.