This challenging exercise is not for beginners. It adds another layer of difficulty to the standard push-up. Contrary to popular opinion, the muscles used during a succesful one-arm pressup are not the exact same muscles used for two-arm pressups. In order to execute one-arm pressups one must develop these other muscles, some of them are actually in the forearm and are not significantly used when doing two-arm pressups. Training should focus upon doing one-arm pressups on an incline. Find somewhere that allows you to do a one-arm pushup from a 45 degree angle, for example a solid kitchen counter, wall etc. Because a one-arm pushup from this angle is easier, it allows you to do several reps and thus gradually develop these other muscles. As you begin to do this every other day, you will notice pain in the underside of the forearm near the elbow, these muscles are thus being worked and play a vital role in one-arm pressups. Do this excercise every other day for about a month, and you will then be able to attempt and possibly execute your first real one-arm pressup; the pain/discomfort in the forearm muscles will eventually dissapear and only arises because those muscles have never been exercised before.
Steps
- Assume the standard push-up positions: prone, feet together, hands on the floor just below the level of your shoulders and about shoulders’ width apart.
- Move your feet apart, a little more than shoulders’ width.
- Lift one hand and rest it on the small of your back.
- Using the other hand, push your body up from the floor, keeping your back straight. Stop just before you “lock out” your elbow at the top of the movement.
- Lower your body with the one arm. To maintain your balance, turn your torso slightly away from the pushing arm.
- Continue lowering yourself until your chin is about a fist’s width above the floor. Since you angled your torso, your chin should be about where the hand you now have behind your back was when you started the exercise. This is one repetition
- Repeat to near-exhaustion for an intense arm-chest workout.
- Ideally, go back to step one and repeat using your other arm.
Tips
- Don’t attempt this exercise until you can do at least 25-30 regular push-ups in strict form.
- Be very careful to stop before you tire completely. If your arm gives out you could injure yourself by hitting the floor chin first!
Warnings
- As with any strength training exercise, if you feel intense and/or sudden unexpected pain, STOP IMMEDIATELY! If the pain persists, consult a physician.
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