ZEPROG!

Correct 1 Hand Push-up Method

Mastering the ideal method that ought to be used for a one arm push-up can help you be aware of the best way to build up the power necessary to carry out single arm push-ups.  I will start with explaining one arm pushup technique.  Then I’ll give a training regimen that will enable you to gradually build the strength necessary to master the move.  

The secrets to learning the one arm push up quickly is to understand the areas of tension in your body while you complete the motion and keeping your balance all the way through.  

When most people perform one arm push-ups they set their legs wider than shoulder length.  This makes it easier to preserve balance when you complete the move; however, it is better form to keep your legs closer to shoulder width while keeping your hips square to the floor..  The non-pressing hand needs to be held close to the body with your arm behind your back .  This position will help you keep your balance.  

With this technique the tension extends from your pressing hand across your body to the opposite foot.  For instance, when you are pressing with your right hand then the tension goes through your right hand through your body to your left foot.  You will observe while you work toward your first one hand push up that when pressing with your right hand, your right foot will have less weight on it than your left foot.

To obtain the full range of motion on this exercise you need to lower your pressing shoulder until it nearly touches the ground.  You will have to turn you head away from your pressing arm or appear up to make your shoulder that close towards the floor with out smashing your nose.

Like all pushup variations, you need to hold your body rigid with your shoulders, hips, and feet really should be on the same plane.  In other words, don’t drop your hips or point your butt at the sky. 

Creating Strength for a One Arm Pushup

Building the strength needed to achieve your initial full range one hand push-up will take some time, however it is an manageable goal and by following this progression you’ll see progress fairly quickly which will help maintain you determined to be successful.

The progression I am about to show you comes from an outstanding book called Convict Conditioning. This book, authored by Paul Wade, is a superb book that explains the best way to develop functional strength and tremendous power making use of absolutely nothing but your body weight.  You may have guessed that this book was written while Paul was serving time and it really is based on his experience not only in building his own strength but also although coaching other convicts.  This book is an fascinating read and Wade offers a distinctive and refreshing perspective on what it indicates to genuinely be strong and powerful.  I highly suggest buying this book.  

The 1 arm pushup progression

Note that the book displays 10 actions for achieving mastery of the one arm push-up.  I am only discussing the last six actions of the progression for 1 arm push ups.

The first goal is to have the ability to do 2 sets of 20 normal push-ups.  As soon as you are able to do this, you need to begin practicing diamond pushups where your index and thumb are touching as you total the physical exercise.  As soon as you are able to do two sets of 20 diamond pushups, move on to uneven pushups where one hand is raised forcing you to put far more weight on the fully outstretched arm.  After this you are able to move to half 1 arm push-ups which means lowering yourself only halfway down just before pressing up.  Right after performing two sets of 20 of these for each and every arm then you can move to full 1 arm pushups.