Starting a set of one-arm push-ups sends a few different messages. The first is that your upper body strength will last for days. Second, don’t be afraid to put in the work. Learning how to do one-arm push-ups requires balance, coordination, and a ton of practice. And finally…you’re a bit of a show-off.
Understood. One-arm push-ups are an admirable feat. If you have a repertoire of single-arm push-ups, be sure to show them off.
However, if one-arm push-ups are one of your elusive training goals, we have a plan to help you get there.
One-arm push-ups: step-by-step instructions
- Get into a push-up position with your shoulders stacked over your wrists and your feet slightly wider than hip-width apart. Keep your body straight from head to feet.
- Maintaining tension throughout your body, lift your left hand off the floor and bring it behind your back.
- Bend your right elbow and lower your body toward the floor.
- Pressing away from the floor will return you to the starting position.
- Repeat the same number of times with both arms.
Tips for doing one-arm push-ups
Want to try one-arm push-ups? Cody Braun, CSCS, has some tips to help you perform the exercise safely and effectively.
1. Build your base
If you try to do one-arm push-ups before you’re ready, you’ll only fail (or worse, injure yourself).
“I recommend doing 30 basic-level push-ups in a row before moving on to the one-arm push-up version,” Brown says. “Going from a regular push-up to a one-arm push-up requires a big jump, so you need to have good upper body strength before attempting it.”
2. Progress gradually
Even better, try a few (though still difficult) push-up variations before going all in with one arm.
“I recommend starting with 1.5-arm push-ups, also known as archer push-ups,” Brown says. “In this variation, you put about 75% of your weight on one arm, while the other arm continues to assist.”
Once you’re proficient with archer push-ups, Brown recommends moving on to elevated one-arm push-ups, with your feet on the floor and your hands on something like a bench or box. “The higher the water level and the wider your feet, the more accessible it is,” he says.
3. Use irradiation and torque
“One of the best tips for successfully performing one-arm push-ups is to create tension throughout your entire body, also known as irradiation,” says Brown. “Irradiation creates stability throughout the body, leading to improved overall muscle strength.”
“Another key is to focus on screwing[your palm]into the floor and creating torque (twisting force) through your planted arm,” Brown says. Rotating your arms away from your midline maintains your balance and increases stability.
4. Don’t expect perfection
Like learning any new skill, mastering one-arm push-ups takes time and practice. “It’s important to understand that your first rep might not work out, and that’s okay,” Brown says. “Over time, the form will clear up.” So stick with it, but go easy on yourself.
Brown also points out that one side can feel stronger than the other. “That’s OK, because one of the benefits of unilateral (unilateral) training is that it reduces strength deficiencies,” he says. Practicing one-arm push-ups is a great way to “level things out.”
Benefits of one arm push ups
In addition to boosting your ego and gaining notoriety at the gym, one-arm push-ups have real health and fitness benefits.
Build serious muscle strength using only your body weight
Just like a standard push-up, the one-arm version gets your heart pumping while building strength in your arms, chest, shoulders, and core. However, one-arm push-ups are even more of a challenge for those who can do many repetitions with both hands.
“One-arm push-ups are great for advanced athletes who want to continue building strength using only their own body weight,” says Brown.
Training balance and stability
Removing one arm from play not only increases the load on the working arm; It also reduces the support base and adds an element of instability. One-arm push-ups are an intense strength exercise and A balancing act.
Improves muscle strength on one side
It also reveals defects in the upper body. With standard push-ups, it’s easy to compensate for the “weak” side. Just push harder on the strong side. When you move one arm at a time, you’re focusing on strengthening the muscles that need the most attention.
