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  1. #1
    Registered User DerSven's Avatar
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    one arm push-ups for chest hypertrophy

    Here is the thing: I'm stuck at home with virtually no equipment and bodyweight dips and push ups are easy. I know that one arm push ups don't target the chest really well, shoulders and triceps will fatigue first, even with perfect technique(torso going straight up and down like in 2 handed push ups), but 1 arm push ups offer a great mechanical tension stimulus, while other bodyweight exercises are good for metabolic stress.

    I'm wondering if 1 arm push ups(5 reps per set) in superset with dips/push ups/isometrics will provide a good hipertrophic stimulus or if I'm better of doing ultra high reps sets (20+) of easier exercises.
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    Doing high rep sets to failure (or within a couple of reps) will work well. Doing one-armed pushups first could pre-fatigue the shoulders/triceps and then the chest may get worked well with regular pushups but if the shoulders/triceps tire out too fast the chest will not get as much stimulus as it could otherwise handle.

    You could also get resistance bands and do flyes with them (1 arm at a time, anchor the band to a door handle).

    If you can find a way to add weight to the pushups obviously that can go a long way. Also find a weight to elevate your hands relative to the floor so you can go deeper, and put your feet on a chair/table to make them harder as well.
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    WOATbrah of peace :) sooby's Avatar
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    add weight, bands, vary hand width, elevate your legs, etc

    there are tons of variations.
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    Originally Posted by sooby View Post
    add weight, bands, vary hand width, elevate your legs, etc

    there are tons of variations.
    This ^^^^. Feet elevated can make a big difference. Also, OP, you can put weights, rocks, sand in a backpack and wear while doing pushups.
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    It's not a matter of if you're lowering your chest straight up and down, it's if you can work your chest without relying on too much inefficient stabilization. In that case it will generally be better than regular pushups but it's essentially no different than doing sets of 5 on the bench press vs sets of 20.
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