“This Unique Bodyweight Chest Exercise Uses One-Arm Bench Push-Up Style For Maximum Results”
Push-ups are a staple bodyweight exercise for the chest and for good reason…
Bodyweight push-ups work.
One of the BIG problems with push-ups becomes apparent as you get stronger.
And you’re often limited by your bodyweight for resistance.
That’s where the one arm bench push-up comes in.
You’ll feel greater resistance in all the right places.
The bench helps support your body, so you can focus more on your pecs.
Click or Tap PLAY button to watch below how to maximize results using one-arm-bench-push-ups…
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This is a simple variation of bodyweight push-up that’s going to give you two major benefits…
1. This exercise puts more tension on one arm.
Similar to a regular one-arm push-ups, only focusing more on chest than on triceps, like regular one-arm push-ups do.
2. It puts a great stretch on other non-working pec.
You’ll feel this more as you’re coming down into the push-up.
3. You’ll be able to use more resistance than your own bodyweight.
This makes this exercise even more effective for building muscle mass.
Okay, so that’s three simple steps…
In order to perform one arm bench push-ups…
You’ll need (at a minimum) to be able to do at least 15 to 20 normal push-ups.
Though, if you really wanted to, you could potentially do these on your knees, too.
For this, you’ll need a bench or a chair or even just stairs…
Basically anything you can set your other hand on that’s a foot and half off ground or so.
I’m using just a regular flat bench.
Set one hand flat on bench and other hand on floor a little ways away from bench.
Keep your body stiff and straight.
Now lower yourself down, like you would in a regular push-up.
As you can see…
My left side is getting the brunt of the load, which works the left pec more.
My right arm is being placed in a great pec-stretch position.
This happens every single time I come down to the bottom position.
The other good thing is this stretch position is done against resistance.
This is because the pec is also supporting your bodyweight.
As you push up, that right pec will also contribute to the movement somewhat.
So it’s not a true one-arm push-up where the whole load is on one side.
You get two type of work in one shot…
Then you switch arms.
Same exact execution.
The second side you do…
You’ll not get as many reps since you’ll already be fatigued from the first.
And it’s fine to take your regular rest period between sides.
If you want to that way you keep things more even.
This is a great push-up variation for when you’re travelling for a couple of reasons…
First, you get more resistance…
And second, the stretch helps counteract inwards-pulling.
This position is what you tend to acquire while travelling…
For example; sitting for long periods in a plane or car.
One arm bench push-up is a highly effective way to increase intensity.
Great for your bodyweight chest training using very little equipment.
Yes, get the results you want from your bodyweight workouts.
The one arm push-up for your chest and to maximize results.
It’s not just for your triceps, it is great for mass-building as well.
One Arm Bench Push-Ups
By Nick Nilsson
Flying in the face of conventional wisdom, Nick Nilsson is known around the world as the “Mad Scientist of Muscle” for a reason. Nine-time published author and fitness expert Nick Nilsson enters his lab every day with one obsession to experiment with and deliver something better, the kind of mind-blowing, extraordinary resistance training exercises that get results FAST.
An expert in kinesiology, physiology and anatomy, Nick’s driving passion is helping people create the body they want, especially when nothing else seems to do the trick.
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