One Arm Push Ups
One arm push ups er en avanceret kropsvægtsøvelse, der rammer brystet, med sekundær aktivering af skuldre, overarme og mavemuskler. At udføre armbøjningen med én arm kræver maksimal styrke i bryst og triceps samt enestående core-stabilitet for at undgå rotation.
Sådan gør du
- Start i en bred armbøjningsposition med den ene hånd placeret centralt under brystet og den anden hånd placeret bag ryggen.
- Spænd godt op i din core og hold kroppen i en stiv planke-position.
- Sænk brystet mod gulvet ved at bøje i den aktive arm, mens du holder albuen tæt ind til kroppen.
- Hold en kort pause i bunden, og pres derefter eksplosivt op til startpositionen.
- Udfør det ønskede antal gentagelser, og skift derefter arm.
Teknik-tips
- Set your feet wide to create a stable base of support.
- Place your working hand in line with the center of your chest.
- Brace your core and glutes tightly to prevent your hips from sagging.
- Keep your elbow tucked at a 45-degree angle as you lower down.
- Press firmly through your palm to return to the starting position.
Vejrtrækning: Inhale deeply as you lower your body toward the floor, and exhale forcefully as you press back up to the starting position.
Almindelige fejl
- Allowing the hips to sag toward the floor, which puts excess stress on the lower back and reduces core engagement.
- Flaring the elbow out wide, which places unnecessary strain on the shoulder joint.
- Rotating the torso heavily to the side, which bypasses the intended chest and triceps engagement.
- Using a narrow foot stance immediately, making balance nearly impossible before mastering the core stability required.
Aktiverede muskler
Primære: bryst. Sekundære: skuldre, overarme, mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 3-5 reps per arm, rest 90 s
Tab dig
3 sets x 3-5 reps per arm, rest 90 s
Opbyg muskelmasse
4 sets x 4-6 reps per arm, rest 2 min
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you have shoulder or wrist discomfort, ease off or choose a gentler push-up variation.
- Stop immediately if you feel sharp or unusual pain in your joints.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Can beginners do one arm push ups?
Usually no. This is an advanced movement requiring significant upper body strength and core control. Beginners should start with standard or incline push ups.
Why is my body rotating when I try this?
Rotation happens when the core and glutes are not braced tightly enough, or when the foot stance is too narrow to properly balance the load.
How can I build up to a one arm push up?
Progress through standard push ups, close-grip variations, and archer push ups to build the necessary chest, tricep, and core strength over time.
Where should I feel this exercise?
You should feel it primarily in your chest and triceps, with your core and shoulders working hard to keep your body stable.