Correct One Hand Pushup Method

Understanding the ideal method that ought to be put to use for a 1 hand push-up will help you be aware of the best approach to generate the strength essential to complete 1 arm push ups.  I am going to start by describing one hand pushup technique.  Then I’m going to give you a conditioning plan that will permit you to progressively establish the strength necessary to get better at the move.  

The secrets to mastering the one hand push up is to appreciate the areas of tension within your body when you complete the motion and keeping your balance throughout.  

Most people who perform one arm push ups spread their legs quite wide.  This makes it easier to keep balance when you complete the exercise; however, to be true to form you would keep your legs a little closer and keep your shoulders and hips square with the floor.  The non-pressing arm needs to be held close to the body with your arm behind your back or on your hamstring.  This will also help you maintain your center of gravity.  

With this technique the tension in your body runs from your pressing arm through your body to the opposite foot.  For instance, when you are pressing with your right arm then the tension moves from the right hand across your body to the left foot.  You will observe when you work toward your first one hand pushup that while pressing with your right hand, your right foot is going to have less weight on it than your left foot.

To get the complete range of flexion on this physical exercise you should lower your pressing shoulder until it practically touches the ground.  You’ll have to turn you head from your pressing arm or appear as much as make your shoulder that close towards the ground without smashing your nose.

As with most push-up variations, you should hold your body rigid as well as your shoulders, hips, and feet need to be on exactly the same plane.  In other words, do not drop your hips or point your butt at the sky. 

Constructing Strength for a 1 Hand Pushup

Creating the strength required to attain your first full range 1 arm pushup can take a little while, however it is an attainable goal and by using this program you will see improvement reasonably swiftly which will help maintain you motivated to achieve success.

To give credit where it is due, I will let you know that much of this progression I’m about to show you came from an outstanding book known as Convict Conditioning. This book, authored by Paul Wade, is a great book that describes how you can create functional strength and tremendous power using nothing but your body weight.  You may have guessed that this book was written although Paul was serving time and it’s based largely on his experience not just in acquiring his own strength but also while instruction other prisoners.  This book is an intriguing read and Wade supplies a unique and refreshing outlook on what it indicates to truly be strong and powerful.  I highly advise checking out this book.  

The one arm pushup progression

Be aware that the book explains 10 actions for achieving mastery of the 1 arm push-up.  I’m only talking about the last six actions of the progression for one hand push ups.

The very first goal is to be able to do two sets of 20 regular pushups.  As soon as you are able to do this, you want to begin practicing diamond pushups where your index and thumb are touching as you total the physical exercise.  As soon as it is possible to do two sets of 20 diamond pushups, move on to uneven pushups where one arm is elevated forcing you to put a lot more weight on the fully outstretched arm.  Soon after this you’ll be able to move to half one arm push-ups which means lowering yourself only halfway down prior to pressing up.  After performing two sets of 20 of these for each arm then you are able to move to full one arm pushups.