One-Arm Pushups
This is the legendary exercise used to demonstrate and build strength! Because of its simplicity, its origins probably go back many millennia.
While many CLAIM to be able to do this exercise with ease, very few can do it with good form.
Mastering every inch of this movement will give you exceptional core and unilateral pushing strength.
Done for medium to high reps, this will also build significant muscle to dedicated users.
Congratulations on making it to this step!
Standards
LEVEL 1: 2 Sets of 3 (Per Side)
LEVEL 2: 2 Sets of 6 (Per Side)
LEVEL 3: 2 Sets of 9 (Per Side)
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets. Doing 2 Sets Per Side means 4 sets total (2 focusing on your left arm, and 2 focusing on your right). Start with your weak arm first.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below or use an easier variation.
Once you can do 2 Sets of 9 (Level 3) with GOOD FORM, you are ready to move on to a harder Pushup variation.
Form Cues
Keep your feet a bit wider than shoulder width. This is the first Pushup variation in this series where your feet aren’t together. This is for balance reasons.
Work one side at a time to maintain time under tension.
Try to keep your shoulders parallel to the ground. Tilting your non-working shoulder away from the ground can make this movement much easier. This is okay at first. Over time, level out your shoulders.
Try to go straight up and down. Even very strong athletes sometimes have a slight shift at the bottom. This is weakness in this range of motion. Again, it may be unavoidable at first. Control it over time.
Film yourself and watch back between sets to check your form. A mirror is also useful.
Tutorial
Kneel on the floor with your knees shoulder width apart.
Lean forward and place one hand on the ground. Place the other on your thigh.
Straighten your knees. Your working arm should be straight and your body aligned from your head to your hips.
Descend straight down slowly until your chest gently touches the floor. Your working hand may brush your chest.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat 4-7.
Progression & Regression
To make this exercise harder: Moving your feet closer together will make this exercise more difficult.
To make this exercise easier: As mentioned above, tilting your non-working shoulder away makes this exercise easier. Use this to built up some reps if necessary, but straighten out your shoulders over time. Alternatively, you can also do these on a short ledge, essentially doing Incline One-Arm Pushups!