1-arm or weighted variations for bodyweight movements (pushups and rows)

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1-arm or weighted variations for bodyweight movements (pushups and rows)

Post by tyciol » Wed Jun 27, 2018 11:00 am

If you look at https://exrx.net/Lists/ExList/ArmWt when it comes to single-joint open-chained freeweight movements, they show both a 2-arm variation and a 1-arm variation of tricep/bicep movements:
*https://exrx.net/WeightExercises/Triceps/DBTriExt / https://exrx.net/WeightExercises/Triceps/DBOneArmTriExt
*https://exrx.net/WeightExercises/Biceps/BBCurl / https://exrx.net/WeightExercises/Biceps/DBCurl

When it comes to multi-joint closed-chain bodyweight movements, https://exrx.net/Lists/ExList/ChestWt does not have 1-arm pushups and https://exrx.net/Lists/ExList/BackWt does not have 1-arm inverted rows. I realize these are tough advanced exercises, but then so is https://exrx.net/WeightExercises/Deltoi ... PressBench and it gets a description. Will 1APs and 1ARs eventually get pages about them?

I was able to do a couple 1-arm bodyweight rows yesterday (albeit with bent knees so it probably falls somewhere between https://exrx.net/WeightExercises/BackGe ... ineRowHips and https://exrx.net/WeightExercises/BackGe ... WSupineRow in difficulty) but had crazy soreness in my lat (hurts to fully inhale) today, so it would be great to have some guidelines about form and when it would be good to try out this variation.

Another good guideline would be on safe ways to add resistance to the basic 2-arm pushup and 2-arm bodyweight row to help build up to doing 1-arm variations. I've seen some expensive weighted vests for this but am hoping for a cheaper solution. Vests are a bit still and impede the standing backbend (spinal hyperextension) needed to reach a low bar we have outdoors (I don't like to lie down in the mud or snow!). I was wondering about how sometimes people drape chains over their necks for weight and ways to hang them so you could easily transfer them from nearby without letting go of the bar and falling.

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