HOW: Begin in the push up position with your legs out from your hips, toes pushing into the ground, and hands on the ground with your elbows straight under your shoulders. From here, perform a push up by bending at your elbows lowering your body. When you are low enough, push up fast and land with one arm locked out holding that position for a couple of seconds before you repeat for the other arm.
FEEL: You should feel your chest and shoulder muscles working.
COMPENSATION: Keep your back flat, don’t twist your body as you push up and land with one arm.