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Elevate Your Strength with Feet-Elevated Pushup to Single Arm Support

ByMike Collins

Ready to level up your pushup game? You’re about to tackle one of the toughest moves out there – the Feet-Elevated Pushup to Single Arm Support. If you want explosive upper body strength, improved stability, and a serious challenge, this is your move. But before you dive in, let’s break it down. Trust me, by the end of this, you’ll be ready to crush this exercise like a seasoned pro.

Certified personal trainer demonstrating feet-elevated pushup to single arm support

Why You Should Add the Feet-Elevated Pushup to Single Arm Support to Your Routine

Here’s why this exercise will make a real difference:

  • Explosive Power: You’re not just doing pushups; you’re engaging your entire core and pushing your upper body strength to the next level.
  • Stability & Balance: The instability of the single-arm hold forces your body to engage the stabilizing muscles in ways you never thought possible.
  • Core Activation: With your feet elevated and one arm in the air, your core is working overtime to stabilize your body.
  • Shoulder Strength: By shifting to one arm, you build unilateral strength, targeting the shoulders and chest in a way traditional pushups can’t.

Key Muscles Worked

Primary Muscles:

  • Chest (Pectorals)
  • Shoulders (Deltoids)
  • Triceps
  • Core (Abs & Obliques)

Secondary Muscles:

  • Biceps (when holding the single arm)
  • Upper back
  • Legs (for stability)

The Step-by-Step Breakdown: Performing the Feet-Elevated Pushup to Single Arm Support

Step 1: Set the Stage

  • Position your feet on an elevated surface like a bench or sturdy chair. This will elevate your hips and help engage your core from the start.
  • Place your hands on the floor, shoulder-width apart, with your body forming a straight line from your head to your feet.

Step 2: Push-Up Form

  • Lower your chest toward the ground, making sure your elbows stay at a 45-degree angle to your body.
  • Push back up, but this time, as you come to the top, transition into the next part of the move.

Step 3: Shift to Single Arm

  • Once you’ve pushed up, rotate your body slightly, placing one hand under your chest and lifting the opposite arm straight up toward the ceiling.
  • Your feet should remain elevated, and your torso should stay as stable as possible to avoid wobbling. This is where you’ll feel your core kick into overdrive.

Step 4: Hold & Control

  • The key here is to hold that single-arm position for a beat. Don’t rush through it. Control your balance. The longer you hold, the more your body will recruit those stabilizing muscles.
  • Return to the starting position with both hands on the floor and repeat the process.

Helpful Tips for Mastering the Movement

  • Core Engagement: Keep your core tight throughout the entire movement. Think of your abs as a shield, keeping your body aligned.
  • Slow & Steady: The beauty of this move is in the control. Focus on slow, controlled movements – don’t let momentum take over.
  • Breathing: Exhale as you push up, inhale as you lower your chest.
  • Progression: Start with a regular pushup on the elevated surface, then gradually add in the single-arm hold as you feel more confident.

Common Mistakes to Avoid

Mistake What Happens How to Fix It
Hips Too High Your body forms an unstable “V” shape. Keep your body in a straight line, head to heels.
Flaring Elbows Elbows moving out at a 90-degree angle. Keep your elbows at a 45-degree angle to your body.
Dropping the Chest Too Quickly Losing control of the descent and pushing too hard. Lower slowly and with control.
Not Holding the Single Arm Rushing through the movement, compromising stability. Hold the arm at the top for at least a few seconds.

Advanced Modifications: Crank Up the Difficulty

  • Add Weight: To really make it a challenge, wear a weighted vest or place a weight plate on your back.
  • Go Full-On One Arm: Once you’ve mastered the move with one hand in the air, try to remove the other hand entirely during the pushup phase.
  • Elevate the Feet Higher: Find a taller platform to elevate your feet even more for greater intensity.

Let’s Talk Results: How Long Until You See Gains?

Timing

  • Within the first 2-3 weeks, you’ll notice increased shoulder and chest strength.
  • After about 4 weeks, you’ll feel your core stability increase and your body adapting to the challenge of holding that single arm.

Consistency

  • Aim for 3-4 sets of 5-8 reps. As you gain strength, increase your reps or add difficulty by extending the hold.

Q&A: Uncommon Tips for Extra Gains

Q1: Can I perform this exercise if I’m not great at regular pushups yet?
A1: Absolutely. Start with regular feet-elevated pushups to build strength. Gradually work up to adding the single-arm hold. You’ll need a solid foundation before progressing.

Q2: How do I know if I’m holding my body correctly during the single-arm phase?
A2: If your core is engaged and your body remains straight (no sagging in the lower back), you’re doing it right. Check your alignment with a mirror or video yourself to be sure.

Q3: Is this move safe for beginners?
A3: It’s a challenging move. If you’re new to working out or don’t have a strong base, it’s best to start with easier variations and build up your strength before attempting this.

Conclusion: Master Your Strength with Feet-Elevated Pushups to Single Arm Support

This move isn’t just for show; it’s a full-body challenge that builds muscle and stability in ways you didn’t think were possible. It pushes your limits, engages those hard-to-reach muscles, and forces your body to adapt – no shortcuts allowed.

So, are you ready to break through your plateau? Let’s get this done.