It's harder than a regular push-up, making it a good challenge for stronger people.

This exercise works your triceps (the back of your upper arms) and shoulders.

Because you're using only one arm, it helps you get stronger on each side individually.

It also helps strengthen your core muscles (your stomach and back), which are important for balance.

Keeping your body steady during this exercise improves your coordination and balance.

You can do this exercise whether you're a beginner or an advanced exerciser. You can change how hard it is by changing your body position.

It's good as part of a workout routine to build strength or as a warm-up to get your body ready for other exercises.

To do it, lie on your side with your body in a straight line, supported by your forearm. Your top arm should be straight up.

Push up using your bottom arm, keeping your body straight. Slowly lower yourself back down.

Remember to keep your body straight and your core muscles tight to avoid injury.

Start slowly and build up the number of push-ups you can do as you get stronger.

Better Shoulder Stability: It makes your shoulder muscles work hard to keep you steady. This is great for preventing shoulder injuries.

Stronger Core: You need to use your core muscles (your stomach and back) to keep your balance while doing this exercise. A strong core helps with many other activities.

Strength for Everyday Life: The strength you build doing this exercise isn't just for the gym. It helps you with everyday things like lifting and carrying objects, and it can improve your performance in sports.

Place your bottom arm straight on the floor in front of you. This arm will be your support.

Put your top arm either on your hip or on the ground. It's just resting; you won't use it for pushing.

Tighten your tummy muscles (your core). This helps keep your body stable and prevents injury.

Push yourself up using only your bottom arm. Keep your elbow close to your body, don't let it flare out to the side.

Slowly lower yourself back down to the starting position. Control the movement to avoid a sudden drop.

Repeat this several times before switching to the other side. Start with a number you feel comfortable with and gradually increase as you get stronger.

Remember to keep your body in a straight line from head to heels. This makes the exercise work better and helps prevent hurting yourself.

Single-arm push-ups: This is a harder exercise that works your chest, shoulders, and triceps all at once. It helps you get stronger on each side of your body individually. Start slowly and build up your strength.

Single-arm push-ups on your knees: This is an easier version of the single-arm push-up. It's good for beginners or if you want to build strength gradually. It still works your core and upper body.

Dumbbell lying single-arm extension: This exercise focuses just on your triceps. You lie on a bench and lift a dumbbell. This helps build tricep muscle and makes them stronger. It also improves your upper body balance.

Each of these exercises has its own advantages. Choose the ones that fit your fitness level and goals. You can mix them up to keep your workouts interesting and effective.

Remember to start slowly and listen to your body. If something hurts, stop and rest. Have fun trying these exercises and see how they improve your fitness!

Dumbbell Lying Single Arm Extension: Lie on a bench and extend a dumbbell straight up. This really focuses on your triceps and lets you control the weight you lift. It's good for building strength and improving how steady you are.

Dumbbell Lying Hammer Press: Hold dumbbells with your palms facing each other (hammer grip). Press them up from your chest. This works your chest muscles as well as your triceps, building overall upper body strength and being easier on your shoulders.

Dumbbell Lying One-Arm Supinated Triceps Extension: Lie down and extend a dumbbell up, but keep your palms facing upwards (supinated grip). This targets a specific part of your triceps (the long head), which is great for shaping your arms.

These exercises offer different ways to work your triceps, adding variety to your workouts. Try them all and find what feels best for you!

Don't let your hips sink down. Keep your body in a straight line from head to feet. This makes the exercise work better and feels more comfortable. Think of holding a straight plank position on your side.

Go slow and steady. Don't rush the movement. Control each part of the exercise. This helps you feel the muscles working properly and get the most out of the exercise. Focus on a smooth, controlled lowering and raising of your body.

This exercise helps your triceps, the muscles on the back of your upper arm, get stronger. Stronger triceps help with many everyday movements.

It also improves your stability. This means you'll be better at keeping your balance and control when you move.

Proper form is key to avoid injury and get the most out of the exercise. Focus on slow, controlled movements.

Start by lying on your side, propping yourself up with your forearm. Your elbow should be directly under your shoulder.

Extend your other arm out to the side for balance. Keep your body in a straight line from head to feet.

Slowly straighten your supporting arm, pushing your body upwards. Keep your core tight to maintain balance.

Lower yourself back down slowly, controlling the movement. Don't let your elbow go past your shoulder.

Repeat this several times on one side, then switch to the other side to work both arms equally.

Add this exercise to your regular workouts. It's a good addition to a routine focused on upper body strength.

Remember to listen to your body and stop if you feel any pain. Good form is more important than the number of repetitions.