Channel：Nick Nilsson – the Mad Scientist of Muscle
Outrigger One-Arm Bench Push-Ups – this is a great way to increase the loading on the chest with a bodyweight exercise.
All you need is an elevated surface like a bench, chair or even stairs to do this one, making it a great home exercise or hotel exercise when you’re traveling.
For one-arm training, the “outrigger” arm allows you to shift the loading from the tricep (which happens with a standard one-arm push-up due to balance requirements) to more of the chest, making it more of an actual chest exercise.
The outrigger arm acts as a stabilizer. You will get some stretch tension on the chest, but that’s not the goal. The goal is push the workload onto the pec of the working side.
If you’re already strong on a regular push-up and can get a ton of reps, this will help you get more of a muscle-building effect from the push-up.
Definitely a good one to keep in your training arsenal when you need a bodyweight chest exercise but don’t have much equipment to work with.
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