One-arm push ups are a versatile bodyweight exercise.
They’re great for fat loss, improving cardiovascular fitness and strengthening the body.
Variation A – Beginner One-Arm Push Ups
1. Do a set of one-arm push ups based on the second variation shown in the video (knees on the ground) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of these beginner one-arm push ups for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of these beginner one-arm push ups for 10 reps.
Variation B – Non-Stop Beginner One-Arm Push Ups
1. Do a set of one-arm push ups based on the second variation shown in the video (knees on the ground) continuously for 60 seconds.
2. Rest for 60 seconds.
3. Do a second set of these beginner one-arm push ups continuously for 60 seconds.
4. Rest for 60 seconds.
5. Do a third set of these beginner one-arm push ups continuously for 60 seconds.
Variation C – Advanced One-Arm Push Ups
1. Do a set of one-arm push ups based on the first variation shown in the video (knees off the ground) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of these advanced one-arm push ups for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of these advanced one-arm push ups for 10 reps.