{"id":43082,"date":"2025-06-25T09:58:52","date_gmt":"2025-06-25T06:28:52","guid":{"rendered":"https:\/\/www.ifpe-academy.com\/?page_id=43082"},"modified":"2025-06-25T10:22:11","modified_gmt":"2025-06-25T06:52:11","slug":"single-arm-push-up","status":"publish","type":"page","link":"https:\/\/www.ifpe-academy.com\/ar\/single-arm-push-up\/","title":{"rendered":"SINGLE ARM PUSH-UP"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row woodmart_css_id=&#8221;683ab01bd8cac&#8221; responsive_spacing=&#8221;eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2ODNhYjAxYmQ4Y2FjIiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=&#8221; mobile_bg_img_hidden=&#8221;no&#8221; tablet_bg_img_hidden=&#8221;no&#8221; woodmart_parallax=&#8221;0&#8243; woodmart_gradient_switch=&#8221;no&#8221; woodmart_box_shadow=&#8221;no&#8221; wd_z_index=&#8221;no&#8221; woodmart_disable_overflow=&#8221;0&#8243; row_reverse_mobile=&#8221;0&#8243; row_reverse_tablet=&#8221;0&#8243; css=&#8221;.vc_custom_1748676643118{margin-right: 2% !important;margin-left: 2% !important;}&#8221;][vc_column]\n\t\t<div id=\"wd-685b94f851b72\" class=\"title-wrapper wd-wpb set-mb-s reset-last-child  wd-rs-685b94f851b72 wd-title-color-gradient wd-title-style-default text-left vc_custom_1750832388357 wd-underline-colored\">\n\t\t\t\n\t\t\t<div class=\"liner-continer\">\n\t\t\t\t<h3 class=\"woodmart-title-container title  wd-font-weight-900 wd-fontsize-xl\" style=\"background-image:-webkit-linear-gradient(left , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);background-image:linear-gradient(to right , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);;\">SINGLE ARM PUSH-UP<\/h3>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text css=&#8221;&#8221; woodmart_inline=&#8221;no&#8221; text_larger=&#8221;no&#8221;]<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">The Single-Arm Push-Up is a true test of upper body strength, core stability, and balance. As an advanced bodyweight exercise, it challenges your chest, shoulders, triceps, and stabilizing muscles while demanding exceptional control and focus.<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row woodmart_css_id=&#8221;68380eaedec96&#8243; responsive_spacing=&#8221;eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2ODM4MGVhZWRlYzk2Iiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=&#8221; mobile_bg_img_hidden=&#8221;no&#8221; tablet_bg_img_hidden=&#8221;no&#8221; woodmart_parallax=&#8221;0&#8243; woodmart_gradient_switch=&#8221;no&#8221; woodmart_box_shadow=&#8221;no&#8221; wd_z_index=&#8221;no&#8221; woodmart_disable_overflow=&#8221;0&#8243; row_reverse_mobile=&#8221;0&#8243; row_reverse_tablet=&#8221;0&#8243; css=&#8221;.vc_custom_1748504304562{margin-right: 2% !important;margin-left: 2% !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;]\n\t\t<div id=\"wd-685b954646dbb\" class=\"title-wrapper wd-wpb set-mb-s reset-last-child  wd-rs-685b954646dbb wd-title-color-gradient wd-title-style-default text-left vc_custom_1750832498948 wd-underline-colored\">\n\t\t\t\n\t\t\t<div class=\"liner-continer\">\n\t\t\t\t<h3 class=\"woodmart-title-container title  wd-font-weight-900 wd-fontsize-l\" style=\"background-image:-webkit-linear-gradient(left , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);background-image:linear-gradient(to right , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);;\">HOW TO PERFORM THE SINGLE-ARM PUSH-UP<\/h3>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text css=&#8221;&#8221; woodmart_inline=&#8221;no&#8221; text_larger=&#8221;no&#8221;]<\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-43082-1\" width=\"640\" height=\"360\" loop preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/download.ifpe-academy.com\/2025\/calisthenics\/calisthenics-exercises\/1-Push-up-and-Variations\/Single-Arm-Push-up.mp4?_=1\" \/><a href=\"https:\/\/download.ifpe-academy.com\/2025\/calisthenics\/calisthenics-exercises\/1-Push-up-and-Variations\/Single-Arm-Push-up.mp4\">https:\/\/download.ifpe-academy.com\/2025\/calisthenics\/calisthenics-exercises\/1-Push-up-and-Variations\/Single-Arm-Push-up.mp4<\/a><\/video><\/div>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221; woodmart_inline=&#8221;no&#8221; text_larger=&#8221;no&#8221;]<\/p>\n<h3 class=\"\" dir=\"ltr\" data-start=\"1526\" data-end=\"1571\"><span style=\"color: #800000;\"><strong data-start=\"1530\" data-end=\"1569\">Step 1: Setup and Starting Position<\/strong><\/span><\/h3>\n<ul dir=\"ltr\" data-start=\"1572\" data-end=\"1881\">\n<li class=\"\" style=\"list-style-type: none;\" data-start=\"1572\" data-end=\"1657\">\n<ol data-start=\"1900\" data-end=\"2282\">\n<li data-start=\"1900\" data-end=\"1998\">\n<p data-start=\"1903\" data-end=\"1932\"><span style=\"color: #333333;\"><strong data-start=\"1903\" data-end=\"1930\">Choose a Stable Surface<\/strong><\/span><\/p>\n<ul data-start=\"1936\" data-end=\"1998\">\n<li data-start=\"1936\" data-end=\"1998\">Perform on a flat, non-slippery surface to ensure balance.<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"2000\" data-end=\"2136\">\n<p data-start=\"2003\" data-end=\"2026\"><span style=\"color: #333333;\"><strong data-start=\"2003\" data-end=\"2024\">Position Yourself<\/strong><\/span><\/p>\n<ul data-start=\"2030\" data-end=\"2136\">\n<li data-start=\"2030\" data-end=\"2136\">Assume a push-up position with your feet slightly wider than shoulder-width apart for added stability.<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"2138\" data-end=\"2282\">\n<p data-start=\"2141\" data-end=\"2178\"><span style=\"color: #333333;\"><strong data-start=\"2141\" data-end=\"2176\">Place One Hand Behind Your Back<\/strong><\/span><\/p>\n<ul data-start=\"2182\" data-end=\"2282\">\n<li data-start=\"2182\" data-end=\"2282\">Position your supporting hand under your chest, slightly offset toward the midline of your body.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<h3 class=\"\" dir=\"ltr\" data-start=\"1883\" data-end=\"1910\"><span style=\"color: #800000;\"><strong data-start=\"1887\" data-end=\"1908\">Step 2: Execution<\/strong><\/span><\/h3>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol data-start=\"2307\" data-end=\"2777\">\n<li data-start=\"2307\" data-end=\"2484\">\n<p dir=\"ltr\" style=\"text-align: left;\" data-start=\"2310\" data-end=\"2331\"><span style=\"color: #333333;\"><strong data-start=\"2310\" data-end=\"2329\">Lower Your Body<\/strong><\/span><\/p>\n<ul dir=\"ltr\" style=\"text-align: left;\" data-start=\"2335\" data-end=\"2484\">\n<li data-start=\"2335\" data-end=\"2419\">Bend your elbow to lower your chest toward the floor, keeping your body aligned.<\/li>\n<li data-start=\"2423\" data-end=\"2484\">Engage your core to avoid torso rotation or sagging hips.<\/li>\n<\/ul>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: left;\" data-start=\"2486\" data-end=\"2585\">\n<p data-start=\"2489\" data-end=\"2514\"><span style=\"color: #333333;\"><strong data-start=\"2489\" data-end=\"2512\">Pause at the Bottom<\/strong><\/span><\/p>\n<ul data-start=\"2518\" data-end=\"2585\">\n<li data-start=\"2518\" data-end=\"2585\">Hold briefly at the lowest point to maximize muscle activation.<\/li>\n<\/ul>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: left;\" data-start=\"2587\" data-end=\"2675\">\n<p data-start=\"2590\" data-end=\"2608\"><span style=\"color: #333333;\"><strong data-start=\"2590\" data-end=\"2606\">Push Back Up<\/strong><\/span><\/p>\n<ul data-start=\"2612\" data-end=\"2675\">\n<li data-start=\"2612\" data-end=\"2675\">Press through your palm to return to the starting position.<\/li>\n<\/ul>\n<\/li>\n<li dir=\"ltr\" data-start=\"2677\" data-end=\"2777\">\n<p style=\"text-align: left;\" data-start=\"2680\" data-end=\"2692\"><span style=\"color: #333333;\"><strong data-start=\"2680\" data-end=\"2690\">Repeat<\/strong><\/span><\/p>\n<ul data-start=\"2696\" data-end=\"2777\">\n<li style=\"text-align: left;\" data-start=\"2696\" data-end=\"2777\">Perform the desired number of reps on one side, then switch to the other arm.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row woodmart_css_id=&#8221;68341ac397f3e&#8221; responsive_spacing=&#8221;eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2ODM0MWFjMzk3ZjNlIiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=&#8221; mobile_bg_img_hidden=&#8221;no&#8221; tablet_bg_img_hidden=&#8221;no&#8221; woodmart_parallax=&#8221;0&#8243; woodmart_gradient_switch=&#8221;no&#8221; woodmart_box_shadow=&#8221;no&#8221; wd_z_index=&#8221;no&#8221; woodmart_disable_overflow=&#8221;0&#8243; row_reverse_mobile=&#8221;0&#8243; row_reverse_tablet=&#8221;0&#8243;][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221; woodmart_inline=&#8221;no&#8221; text_larger=&#8221;no&#8221;]<\/p>\n<table id=\"functionalF\">\n<thead>\n<tr>\n<th style=\"text-align: center;\">Muscle Groups<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #808080;\">Primary:<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: center;\"><span style=\"color: red;\">\u2714\ufe0f <\/span><strong>Calisthenic<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: center;\"><span style=\"color: red;\">\u2714\ufe0f <\/span><strong>Chest<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: center;\"><span style=\"color: red;\">\u2714\ufe0f <\/span><strong>Triceps<\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;&#8221; woodmart_inline=&#8221;no&#8221; text_larger=&#8221;no&#8221;]<\/p>\n<table id=\"functionalF\">\n<thead>\n<tr>\n<th style=\"text-align: center;\">Equipment<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\n<p style=\"text-align: center;\"><span style=\"color: red;\">\u2714\ufe0f <\/span><strong>Full Gym<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p style=\"text-align: center;\"><span style=\"color: red;\">\u2714\ufe0f <\/span><strong>No Equipment<\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row woodmart_css_id=&#8221;683ab01bd8cac&#8221; responsive_spacing=&#8221;eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2ODNhYjAxYmQ4Y2FjIiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=&#8221; mobile_bg_img_hidden=&#8221;no&#8221; tablet_bg_img_hidden=&#8221;no&#8221; woodmart_parallax=&#8221;0&#8243; woodmart_gradient_switch=&#8221;no&#8221; woodmart_box_shadow=&#8221;no&#8221; wd_z_index=&#8221;no&#8221; woodmart_disable_overflow=&#8221;0&#8243; row_reverse_mobile=&#8221;0&#8243; row_reverse_tablet=&#8221;0&#8243; css=&#8221;.vc_custom_1748676643118{margin-right: 2% !important;margin-left: 2% !important;}&#8221;][vc_column]\n\t\t<div id=\"wd-685b96398292d\" class=\"title-wrapper wd-wpb set-mb-s reset-last-child  wd-rs-685b96398292d wd-title-color-gradient wd-title-style-underlined text-left vc_custom_1750832706097 wd-underline-colored\">\n\t\t\t\n\t\t\t<div class=\"liner-continer\">\n\t\t\t\t<h3 class=\"woodmart-title-container title  wd-font-weight-900 wd-fontsize-xl\" style=\"background-image:-webkit-linear-gradient(left , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);background-image:linear-gradient(to right , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);;\">TIPS FOR PROPER FORM<\/h3>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text css=&#8221;&#8221; woodmart_inline=&#8221;no&#8221; text_larger=&#8221;no&#8221;]<\/p>\n<ul data-start=\"2812\" data-end=\"3276\">\n<li dir=\"ltr\" style=\"text-align: left;\" data-start=\"2812\" data-end=\"2917\"><strong data-start=\"2814\" data-end=\"2847\">Maintain a Straight Body Line<\/strong>: Keep your body aligned from head to heels throughout the movement.<\/li>\n<li dir=\"ltr\" style=\"text-align: left;\" data-start=\"2918\" data-end=\"3007\"><strong data-start=\"2920\" data-end=\"2940\">Engage Your Core<\/strong>: Tighten your abs to prevent your hips from sagging or twisting.<\/li>\n<li dir=\"ltr\" style=\"text-align: left;\" data-start=\"3008\" data-end=\"3089\"><strong data-start=\"3010\" data-end=\"3034\">Controlled Movements<\/strong>: Avoid rushing; focus on smooth, deliberate motions.<\/li>\n<li dir=\"ltr\" style=\"text-align: left;\" data-start=\"3090\" data-end=\"3171\"><strong data-start=\"3092\" data-end=\"3121\">Wide Stance for Stability<\/strong>: Keep your feet wide enough to provide balance.<\/li>\n<li dir=\"ltr\" style=\"text-align: left;\" data-start=\"3172\" data-end=\"3276\"><strong data-start=\"3174\" data-end=\"3201\">Start with Progressions<\/strong>: Master easier variations before attempting the full single-arm push-up.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row woodmart_css_id=&#8221;683ab01bd8cac&#8221; responsive_spacing=&#8221;eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2ODNhYjAxYmQ4Y2FjIiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=&#8221; mobile_bg_img_hidden=&#8221;no&#8221; tablet_bg_img_hidden=&#8221;no&#8221; woodmart_parallax=&#8221;0&#8243; woodmart_gradient_switch=&#8221;no&#8221; woodmart_box_shadow=&#8221;no&#8221; wd_z_index=&#8221;no&#8221; woodmart_disable_overflow=&#8221;0&#8243; row_reverse_mobile=&#8221;0&#8243; row_reverse_tablet=&#8221;0&#8243; css=&#8221;.vc_custom_1748676643118{margin-right: 2% !important;margin-left: 2% !important;}&#8221;][vc_column]\n\t\t<div id=\"wd-68511a468dff3\" class=\"title-wrapper wd-wpb set-mb-s reset-last-child  wd-rs-68511a468dff3 wd-title-color-gradient wd-title-style-underlined text-left vc_custom_1750145632949 wd-underline-colored\">\n\t\t\t\n\t\t\t<div class=\"liner-continer\">\n\t\t\t\t<h3 class=\"woodmart-title-container title  wd-font-weight-900 wd-fontsize-xl\" style=\"background-image:-webkit-linear-gradient(left , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);background-image:linear-gradient(to right , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);;\">COMMON MISTAKES TO AVOID<\/h3>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text css=&#8221;&#8221; woodmart_inline=&#8221;no&#8221; text_larger=&#8221;no&#8221;]<\/p>\n<p class=\"\" dir=\"ltr\" style=\"text-align: left;\" data-start=\"2729\" data-end=\"2812\"><strong data-start=\"2729\" data-end=\"2774\"><span class=\"x19la9d6 x1fc57z9 x6ikm8r x10wlt62 x19co3pv x1g5zs5t xfibh0p xiy17q3 x1xsqp64 x1lkfr7t xexx8yu xyri2b x18d9i69 x1c1uobl\"><span class=\"xrtxmta x1bhl96m\">\ud83d\udd34 <\/span><\/span><\/strong><strong data-start=\"3309\" data-end=\"3331\">Rotating the Torso:\u00a0<\/strong>Avoid letting your shoulders or hips twist; stay square to the ground.<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\" data-start=\"3416\" data-end=\"3448\"><strong data-start=\"3416\" data-end=\"3446\"><span class=\"x19la9d6 x1fc57z9 x6ikm8r x10wlt62 x19co3pv x1g5zs5t xfibh0p xiy17q3 x1xsqp64 x1lkfr7t xexx8yu xyri2b x18d9i69 x1c1uobl\"><span class=\"xrtxmta x1bhl96m\">\ud83d\udd34 <\/span><\/span>Neglecting Core Engagement:\u00a0<\/strong>A weak core can lead to improper form and reduced effectiveness.<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\" data-start=\"3525\" data-end=\"3551\"><strong data-start=\"3525\" data-end=\"3549\"><span class=\"x19la9d6 x1fc57z9 x6ikm8r x10wlt62 x19co3pv x1g5zs5t xfibh0p xiy17q3 x1xsqp64 x1lkfr7t xexx8yu xyri2b x18d9i69 x1c1uobl\"><span class=\"xrtxmta x1bhl96m\">\ud83d\udd34 <\/span><\/span>Rushing the Movement:\u00a0<\/strong>Take your time to maintain control and focus on quality reps.<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\" data-start=\"3625\" data-end=\"3653\"><strong data-start=\"3625\" data-end=\"3651\"><span class=\"x19la9d6 x1fc57z9 x6ikm8r x10wlt62 x19co3pv x1g5zs5t xfibh0p xiy17q3 x1xsqp64 x1lkfr7t xexx8yu xyri2b x18d9i69 x1c1uobl\"><span class=\"xrtxmta x1bhl96m\">\ud83d\udd34 <\/span><\/span>Uneven Range of Motion:\u00a0<\/strong>Ensure equal depth and effort on both arms for balanced development.<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\" data-start=\"3734\" data-end=\"3766\"><strong data-start=\"3734\" data-end=\"3764\"><span class=\"x19la9d6 x1fc57z9 x6ikm8r x10wlt62 x19co3pv x1g5zs5t xfibh0p xiy17q3 x1xsqp64 x1lkfr7t xexx8yu xyri2b x18d9i69 x1c1uobl\"><span class=\"xrtxmta x1bhl96m\">\ud83d\udd34 <\/span><\/span>Overarching the Lower Back:\u00a0<\/strong>Keep your glutes engaged to prevent hyperextension.<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row woodmart_css_id=&#8221;683ab01bd8cac&#8221; responsive_spacing=&#8221;eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2ODNhYjAxYmQ4Y2FjIiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=&#8221; mobile_bg_img_hidden=&#8221;no&#8221; tablet_bg_img_hidden=&#8221;no&#8221; woodmart_parallax=&#8221;0&#8243; woodmart_gradient_switch=&#8221;no&#8221; woodmart_box_shadow=&#8221;no&#8221; wd_z_index=&#8221;no&#8221; woodmart_disable_overflow=&#8221;0&#8243; row_reverse_mobile=&#8221;0&#8243; row_reverse_tablet=&#8221;0&#8243; css=&#8221;.vc_custom_1748676643118{margin-right: 2% !important;margin-left: 2% !important;}&#8221;][vc_column]\n\t\t<div id=\"wd-68511adf5d6be\" class=\"title-wrapper wd-wpb set-mb-s reset-last-child  wd-rs-68511adf5d6be wd-title-color-gradient wd-title-style-underlined text-left vc_custom_1750145778458 wd-underline-colored\">\n\t\t\t\n\t\t\t<div class=\"liner-continer\">\n\t\t\t\t<h3 class=\"woodmart-title-container title  wd-font-weight-900 wd-fontsize-xl\" style=\"background-image:-webkit-linear-gradient(left , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);background-image:linear-gradient(to right , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);;\">BENEFITS OF THE DIAMOND PUSH-UP<\/h3>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text css=&#8221;&#8221; woodmart_inline=&#8221;no&#8221; text_larger=&#8221;no&#8221;]<\/p>\n<ol data-start=\"1045\" data-end=\"1588\">\n<li data-start=\"1045\" data-end=\"1156\">\n<p dir=\"ltr\" style=\"text-align: left;\" data-start=\"1048\" data-end=\"1083\"><strong data-start=\"1048\" data-end=\"1081\">Superior Strength Development<\/strong><\/p>\n<ul dir=\"ltr\" style=\"text-align: left;\" data-start=\"1087\" data-end=\"1156\">\n<li data-start=\"1087\" data-end=\"1156\">Builds immense strength in the\u00a0<strong data-start=\"1120\" data-end=\"1153\">chest, shoulders, and triceps<\/strong>.<\/li>\n<\/ul>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: left;\" data-start=\"1158\" data-end=\"1252\">\n<p data-start=\"1161\" data-end=\"1181\"><strong data-start=\"1161\" data-end=\"1179\">Core Stability<\/strong><\/p>\n<ul data-start=\"1185\" data-end=\"1252\">\n<li data-start=\"1185\" data-end=\"1252\">Requires core engagement to stabilize the body during movement.<\/li>\n<\/ul>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: left;\" data-start=\"1254\" data-end=\"1359\">\n<p data-start=\"1257\" data-end=\"1287\"><strong data-start=\"1257\" data-end=\"1285\">Balance and Coordination<\/strong><\/p>\n<ul data-start=\"1291\" data-end=\"1359\">\n<li data-start=\"1291\" data-end=\"1359\">Challenges unilateral control, improving overall body awareness.<\/li>\n<\/ul>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: left;\" data-start=\"1361\" data-end=\"1461\">\n<p data-start=\"1364\" data-end=\"1394\"><strong data-start=\"1364\" data-end=\"1392\">Minimal Equipment Needed<\/strong><\/p>\n<ul data-start=\"1398\" data-end=\"1461\">\n<li data-start=\"1398\" data-end=\"1461\">A perfect exercise for home workouts or training on the go.<\/li>\n<\/ul>\n<\/li>\n<li dir=\"ltr\" data-start=\"1463\" data-end=\"1588\">\n<p style=\"text-align: left;\" data-start=\"1466\" data-end=\"1503\"><strong data-start=\"1466\" data-end=\"1501\">Enhanced Mind-Muscle Connection<\/strong><\/p>\n<ul data-start=\"1507\" data-end=\"1588\">\n<li style=\"text-align: left;\" data-start=\"1507\" data-end=\"1588\">Isolates one side of the body, enhancing focus on form and muscle activation.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row woodmart_css_id=&#8221;683ab01bd8cac&#8221; responsive_spacing=&#8221;eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2ODNhYjAxYmQ4Y2FjIiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=&#8221; mobile_bg_img_hidden=&#8221;no&#8221; tablet_bg_img_hidden=&#8221;no&#8221; woodmart_parallax=&#8221;0&#8243; woodmart_gradient_switch=&#8221;no&#8221; woodmart_box_shadow=&#8221;no&#8221; wd_z_index=&#8221;no&#8221; woodmart_disable_overflow=&#8221;0&#8243; row_reverse_mobile=&#8221;0&#8243; row_reverse_tablet=&#8221;0&#8243; css=&#8221;.vc_custom_1748676643118{margin-right: 2% !important;margin-left: 2% !important;}&#8221;][vc_column]\n\t\t<div id=\"wd-685b970cac30b\" class=\"title-wrapper wd-wpb set-mb-s reset-last-child  wd-rs-685b970cac30b wd-title-color-gradient wd-title-style-underlined text-left vc_custom_1750832918680 wd-underline-colored\">\n\t\t\t\n\t\t\t<div class=\"liner-continer\">\n\t\t\t\t<h3 class=\"woodmart-title-container title  wd-font-weight-900 wd-fontsize-xl\" style=\"background-image:-webkit-linear-gradient(left , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);background-image:linear-gradient(to right , rgb(112, 5, 5) , rgb(199, 26, 26) 33% , rgb(199, 25, 25) 66% , rgb(102, 3, 3) 100%);;\">SINGLE-ARM PUSH-UP MUSCLES WORKED<\/h3>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[\/vc_column][\/vc_row][vc_row woodmart_css_id=&#8221;684fdd94be665&#8243; 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