Is your training program boring you and you want to make it more challenging? Or maybe you just want to impress your friends? Why not test yourself with one-arm pushups? This exercise is similar to the traditional push-up, but with half the support and double the difficulty. You may not be able to do it right away; in this case, increase your strength with self-assisted raised surface pushups before trying one-handed ones.
Steps
Part 1 of 3: Getting started with Raised Surface Pushups
Step 1. Find a raised surface
One-handed pushups on a raised surface are suitable for starters. Thanks to the difference in height between the parts of the body, the legs will do most of the work and you can take advantage of an advantageous leverage. For these reasons, the exercise is easier to do.
- Try leaning on a counter, steps, sofa or wall at home. If you are outdoors, you can use a bench or a bar.
- Remember that the greater the angle of the body, the greater the weight supported by the legs and the easier the exercise becomes.
- Do not overdo it. Find a surface and slope suitable for your current strength level.
Step 2. Lean forward with your legs apart
The position of the feet is also important. The push-up will be easier if you keep your legs apart. Spread your feet slightly beyond your shoulders, then slowly lower yourself into a squat position on the raised surface.
- Some purists believe that one-handed pushups should be done with the feet together, but there is no need to follow this rule. You can start with your legs apart and gradually bring your feet together.
- Start with your dominant arm. In other words, use your favorite arm, the naturally strongest one. You can also alternate arms.
- When assuming the starting position, keep your free arm behind your back or against one leg.
Step 3. Get down
Slowly and firmly bring the body to the ground, until it touches the raised surface. You should bend the arm that supports the weight of the body at an acute angle, less than 90 °. If you wish, hold the position for a few seconds.
- Some people recommend contracting all the muscles in the body during the descending phase of the movement. This should help you make the push up. It also serves to keep the spine straight and reduce the risk of injury.
- Contract your abs and glutes.
Step 4. Push up
Push away from the surface, to return to the starting position in one smooth motion. The tension in your body that you generated earlier, and also thanks to this movement, should help you rise to the top and finish the first rep.
Imagine pushing the floor away from you, rather than trying to get up. This image should allow you to generate more energy and contract more muscle groups
Step 5. Repeat and switch sides
Resume the previous steps and complete a series of repetitions. Then, switch to the other side. For example, if you started with your right arm, try your left. Adjust the height of the surface to compensate for differences in muscle strength.
- In the beginning, try to complete 6 reps per set. You should be able to perform the entire movement of the exercise with perfect technique.
- If you are feeling brave, try another set after resting a few hours. A second set of exercises, when you are fresh but still remember the correct technique well, will help you improve strength and endurance.
- When you feel that you are no longer in trouble at a certain level of difficulty, reduce the incline and increase the resistance. Keep repeating these steps until you get to the ground.
Part 2 of 3: Improving Strength with Self-Assisted Push-ups
Step 1. Lower yourself to the ground with two hands
The next step in the progression is the "self-assisted" push-ups. They are almost full-fledged one-handed pushups, but with a little "trick" that allows you to generate more thrust. First, lower yourself to the ground with both hands. You will do this exercise parallel to the ground, without taking advantage of raised surfaces.
- Assume the normal starting position for a two-handed push-up.
- Make sure you spread your feet more than your shoulders.
Step 2. Extend the secondary arm outward
Bring it over you sideways. The idea is to use this free arm to facilitate bending, lifting some of the weight, but not relying completely on it. Over time, you will come to have such strength that you no longer have to use it.
- You can also hold the help arm on an elevated surface.
- Keep the assist arm locked at the elbow during the bend.
Step 3. Get up and down
As before, slowly bring the body closer to the ground until it touches the floor with the chin and bending the arm that supports the weight of the body at an acute angle. Then, try pushing up in one smooth motion.
- Initially, you may have trouble lifting yourself, this is normal. Just shift some of your body weight onto the helping arm. You can also try to keep your feet farther apart.
- Again, keep the core muscles contracted to generate tension in the body and protect the spine.
Step 4. Alternatively, try a "negative" push-up
To improve your strength and perfect your technique, you can try this exercise. Focus on the negative, or descending, phase of the movement. If you can do these types of exercises, you will be very close to completing a true one-hand push-up.
- Use only one arm for this exercise. Keep your free hand behind your back.
- From the starting position, lower yourself to the ground. Move as slowly as possible and don't lose control.
- When you reach the floor, put your free hand on the ground and push up. Continue the series.
Step 5. Repeat and switch sides
Whether you've tried self-assisted or negative pushups, be sure to use both arms. You can decide to alternate arms after each rep.
It is important to use both arms, so as not to create muscle imbalances or differences in strength
Part 3 of 3: Performing a True One Arm Push Up
Step 1. Assume the position
At this point, you should know what to do. Get into the normal push-up position: prone, legs apart and hands on the ground under your shoulders.
- Start from the raised position, i.e. with the body raised off the ground thanks to the strength of the arms.
- Keep your feet apart. If you want to increase the difficulty of the exercise you can bring them closer together.
- Raise the arm that you will not be using and bring it behind your back.
- In the resting position, the elbow of the arm supporting the weight of the body should be slightly bent and not locked.
Step 2. Lower your body with one arm
Move towards the ground. Make sure you control your movements as much as possible. You should be slow and firm, without making sudden or jerky movements. Continue until your chin is a palm off the ground.
- To better maintain balance, rotate your chest away from the arm that supports your weight. Try to make a kind of triangle between the arm and the two feet. This will help you not to fall.
- Since you have tilted your body, your chin should be in the position you had your free hand in before starting the exercise.
Step 3. Push to the ground
Push your body with all your strength to return to the starting position. Make sure you keep your back straight and stop just before "locking" your elbow. Congratulations! You just completed a true one-arm push-up!
- Keep the muscles contracted as before, to be able to "explode" upwards.
- Be careful and stop if you don't think you can complete the exercise. You could get injured if your arm gives out.
Step 4. Repeat the exercise if you feel like it
At best, this one-handed push-up will be the first of a long series. Try to do the exercise with the other arm as well and try to complete sets of 2-3 repetitions.
- Keep going slowly. Start with a rep or two. Rest for a few hours before trying again.
- Over time, you should be able to complete more and more reps. Goes up to muscle failure, for an intense workout for the arms and chest!
Advice
- If you start to get tired and want to stop after a few repetitions, keep working hard. After you recover, you will be happy you did.
- Be careful and stop before you wear yourself out. If your arm gives out, you could be injured by hitting the ground!
- Increase your arm strength before trying this type of push-up. For example, you should be able to do about 30 traditional push-ups with correct technique. It takes a lot of strength in the shoulders and triceps for this exercise, especially if you weigh a lot.
