Single Handed Push-up Method

Perfect 1 Hand Pushup Technique

Understanding the correct method that you should employed for a one hand push-up can help you see the best approach to develop the power required to carry out single arm push-ups.  I am going to begin by explaining one arm push-up technique.  Then I am going to supply a training program that will allow you to progressively establish the strength necessary to master the exercise.  

The secrets to mastering the one arm push up swiftly is to appreciate the points of tension in your body while you carry out the exercise and maintaining 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 much simpler to maintain balance as you carry out 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 ought to be held near to your body with your hand behind your back or on your hamstring.  This position will help you maintain your balance.  

The tension within your body goes from your pressing hand to the opposite foot..  For example, if you’re pressing with your right arm then the tension goes through your right hand across your body to your left foot.  You will note when you work toward your first one hand push-up that if pressing using your right hand, your right foot is going to have less weight on it than your left foot.

To get the complete range of motion on this exercise you ought to lower your pressing shoulder until it practically touches the floor.  You may have to turn you head away from your pressing arm or look up to make your shoulder that close towards the floor with out smashing your nose.

As with all push up variations, you need to hold your body rigid and your shoulders, hips, and feet need to be on exactly the same plane.  In short, do not drop your hips or point your butt at the sky. 

Building Strength for a 1 Arm Push-up

Developing the strength needed to accomplish your very first full range 1 arm pushup is going to take a while, but it is an manageable goal and by using this progression you are going to see progress fairly swiftly which will aid keep you inspired to be successful.

The progression I am about to show you comes from a great book called Convict Conditioning. This book, written by Paul Wade, is a superb book that explains the best way to build functional strength and remarkable power making use of nothing but your body weight.  You may have guessed that this book was written although Paul was serving time and it is based largely on his experience not simply in developing his own strength but also while coaching other prisoners.  This book is an interesting read and Wade gives a exclusive and refreshing perspective on what it means to genuinely be strong and powerful.  I highly suggest looking into this book.  

The 1 arm pushup progression

Note that the book displays 10 steps for achieving mastery of the one hand pushup.  I’m only referring to the last six actions of the progression for 1 arm push-ups.

The first aim is to have the ability to do 2 sets of 20 standard push-ups.  When you can do this, you need to start practicing diamond pushups where your index and thumb are touching as you total the exercise.  When it is possible to do two sets of 20 diamond pushups, move on to uneven pushups where 1 hand is elevated forcing you to put far more weight on the fully outstretched arm.  Right after this you can move to half one arm push-ups which means lowering yourself only halfway down prior to pressing up.  Soon after doing two sets of 20 of these for each arm then you’ll be able to move to full one arm pushups.