Sliding One-Arm Pushups

This exercise is similar to Archer Pushups. The different is that the user goes straight up and down, allowing their supporting arm to slide away at the bottom range.

The moving supporting arm challenges our stability.

Not only does this increase resistance for the working arm, but it helps build the balance and core strength required for One-Arm Pushups.

Standards

LEVEL 1: 2 Sets of 5 (Per Side)
LEVEL 2: 2 Sets of 9 (Per Side)
LEVEL 3: 2 Sets of 12 (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 12 (Level 3) with GOOD FORM, you are ready to move on to a harder Pushup variation.

Form Cues

  • Work one side at a time to maintain time under tension.

  • Go straight up and down. If your body starts to lean towards your supporting arm, concentrate on tensing your core muscles to bring it back straight.

  • Start with your arms twice shoulder width and then move your working hand under your chest.

  • Do your best to keep your body aligned from your feet to your head. Your hips may lean one way at first. Straighten over time.

  • Film yourself and watch back between sets to check your form. A mirror is also useful.

  • Keep your feet together.

Tutorial

  1. Kneel on the floor with your knees together.

  2. Lean forward and place your hands one the ground. One underneath your chest (like in Full Pushups) and the other held away from your body.

  3. Straighten your knees. Your arms should be straight and your body aligned from your head to knees.

  4. Descend straight down slowly until your chest gently touches the floor. Your working hand may brush your chest.

  5. Pause for 1 Second.

  6. Slowly come back up.

  7. Pause for 1 Second.

  8. Repeat 4-7.

Progression & Regression

To make this exercise harder: Subtly reducing the assistance from your supporting arm will make this exercise noticeably more difficult. You’ll notice that your hip will eventually drift towards your working side. This is unavoidable because of balance issues.

To make this exercise easier: Assisting with a bent arm will make this exercise easier.

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