One Hand Push Ups
One Hand Push Ups er en avanceret styrkeøvelse med egen kropsvægt, der fokuserer på brystmusklerne. At udføre en armbøjning på én arm kræver ekstraordinær unilateral styrke i bryst og skuldre, core-stabilitet samt kropskontrol.
Sådan gør du
- Start i en armbøjningsposition og placer den ene hånd bag ryggen, mens du balancerer på den anden hånd med fødderne placeret i bred afstand.
- Spænd i din core og hold hofterne parallelle med gulvet.
- Sænk brystet mod gulvet ved at bøje i den arbejdende albue.
- Pres dig selv tilbage til udgangspositionen.
- Fuldfør alle gentagelser på den ene side, før du skifter.
Teknik-tips
- Spread your feet wide to create a stable base of support.
- Place your resting hand securely behind your back.
- Keep your hips square and parallel to the floor.
- Lower your chest with control by bending your working elbow.
- Press firmly through your palm to return to the top.
Vejrtrækning: Inhale as you lower your chest toward the floor with control, and exhale powerfully as you press back up to the starting position.
Almindelige fejl
- Allowing the hips to sag toward the floor, which strains the lower back and reduces chest activation.
- Flaring the elbow too wide, which places excessive and unnecessary stress on the shoulder joint.
- Twisting the torso to compensate for weakness, reducing the unilateral strength benefit.
Aktiverede muskler
Primære: brystmuskler. Sekundære: triceps, skuldre, talje.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 4–5 reps per side, rest 90 s
Tab dig
3 sets × 4–6 reps per side, rest 90 s
Opbyg muskelmasse
4 sets × 3–6 reps per side, rest 120 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp shoulder or wrist pain, ease off and choose a gentler push-up variation.
- Check with a professional before attempting advanced unilateral bodyweight exercises if you have past joint injuries.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Are one-hand push-ups suitable for beginners?
No, this is an advanced movement requiring significant upper body strength and core stability. Beginners should start with standard or incline push-ups.
How wide should my feet be placed?
Place your feet wider than shoulder-width apart. A wider base helps prevent your hips from rotating and makes balancing much easier.
What should I do if I feel wrist discomfort?
If your wrist aches, ease off and try performing the movement on your knuckles or using push-up handles to keep your wrist in a neutral position.