Push-ups [1] are one of the most well-known strength exercises, and they're also one of the hardest to do. With that being said, I'm challenging you to up the ante of your push-up skills with this strengthening and stabilizing variation. If you're still working on perfecting your push-up [2], no worries. There's a modification for beginners.
The single-arm glider push-up is harder than a traditional push-up [3] because it requires you to really stabilize your core and upper body as you put a majority of your weight onto one arm. If this sounds enticing and you're up for a challenge, continue reading.
Single-Arm Glider Push-Up
- Start in a plank position with a glider underneath your right hand.
- Engage your core as you lower down into a push-up with control. As you lower your body, simultaneously extend your right arm out in front of you. Lower down as far as you can go without losing your form. Be sure to keep your back flat.
- With control, push your body up as you simultaneously pull your right arm back in so that it's directly underneath your shoulder.
- This counts as one rep.
- Complete two sets of 10 reps on each arm.
Modified Single-Arm Glider Push-Up
- Start in a modified push-up position with your knees on the ground and a glider underneath your right hand.
- Engage your core as you lower down into a push-up with control. As you lower your body, simultaneously extend your right arm out in front of you. Lower down as far as you can go without losing your form. Be sure to keep your back flat.
- With control, push your body up as you simultaneously pull your right arm back in so that it's directly underneath your shoulder.
- This counts as one rep.
- Complete two sets of 10 reps on each arm.