The one-arm pushup is the crowning jewel of bodyweight exercises. Not only does it showcase strength and balance, but mastering this move also demonstrates serious dedication to calisthenics and functional fitness. If you’re wondering how to train for and execute this incredible move, you’ve come to the right place.
This detailed guide will walk you through the process of performing a one-arm pushup, breaking down its mechanics and sharing pro tips for success.
What Is a One-Arm Pushup?
A one-arm pushup is a more advanced variation of the traditional pushup. Unlike a standard pushup, you use only one arm to lift and lower your body, which requires not just strength but also incredible core stability and proper technique. It’s an exercise that works your chest, shoulders, triceps, and core while also improving balance and coordination.
Benefits of a One-Arm Pushup
Before getting into the how-to, let’s understand why this advanced move is worth the effort:
- Builds Maximum Strength: By isolating one arm, you’re maximizing the load on that side, promoting greater muscle development.
- Improves Core Stability: Balancing on one arm challenges your core to the extreme.
- Enhances Balance and Coordination: The asymmetrical nature of the move pushes you to stabilize your entire body effectively.
- Adds Variety to Your Routine: Perfect for breaking monotony in your fitness training!
How to Do a One-Arm Pushup
Mastering the one-arm pushup takes time and consistent practice. Follow these six steps to progress safely and confidently.
1. Build Foundational Strength
Before attempting the one-arm pushup, ensure you have mastered high-rep traditional pushups and core exercises. Ideally, you should be able to perform at least 30 high-quality traditional pushups consecutively.
Suggested Exercises:
- Pushups (both wide and narrow grip)
- Plank holds (2–3 minutes)
- Single-arm planks (hold for 30–60 seconds per side)
2. Strengthen Stabilizing Muscles
The one-arm pushup is not just about your chest and arm strength. Strengthen your stabilizers, such as your rotator cuffs, obliques, and hips, to avoid injuries.
Suggested Exercises:
- Side planks with hip lifts
- Medicine ball twists
- Bird dogs
- Dumbbell rows
3. Progression Workouts
Rather than jumping straight into the one-arm pushup, gradually progress with these intermediate steps:
Incline One-Arm Pushups
- Start with your hand placed on an elevated surface (a bench, for example).
- Perform a pushup with your opposite arm extended for balance.
- Gradually reduce the incline as you progress.
Archer Pushups
- Get into a wide-arm pushup position.
- Shift your weight over to one arm while extending the opposite arm straight out to the side.
- Alternate sides during each repetition.
Assisted One-Arm Pushups
- Place a resistance band around a sturdy surface.
- Hook one hand into the band while using the other arm for the pushup.
4. Perfect Your Stance
Form is crucial for avoiding injuries and maximizing efficiency. Here’s how to position yourself for a one-arm pushup:
- Feet Placement: Position your feet wide apart (at least shoulder-width or more) to stabilize yourself.
- Hand Placement: Your working arm should remain directly beneath your shoulder. Avoid outward flaring.
- Core Engagement: Engage your core throughout the movement to prevent your torso from twisting.
5. Perform the One-Arm Pushup
Now that you’ve built strength and practiced progressions, it’s time to attempt the full move:
Execution:
- Get into a plank position with your chosen working arm directly under your shoulder.
- Place your opposite arm behind your back or resting lightly on your hip.
- Keep your core tight and your body in a straight line from head to heels.
- Slowly lower your chest toward the ground, ensuring your hips stay level.
- Push back up to the starting position while maintaining control.
Pro Tip:
If you’re struggling with balance, keep a light touch with your inactive arm on the floor for additional stability.
6. Progress Over Time
Building strength for a one-arm pushup is about consistency. Gradually increase reps as you become stronger. Don’t be afraid to return to progressions when necessary.
Common Challenges and Mistakes
With a move this advanced, it’s normal to face challenges. Here are the most common mistakes and how to overcome them:
- Twisting Your Torso: Engage your core to maintain alignment.
- Not Distributing Weight Properly: Use your feet for stability and ensure your working arm doesn’t overextend.
- Rushing the Progression: Master each progression phase before moving to the next.
- Uneven Range of Motion: Move slowly to ensure the depth of your pushup is consistent on both sides.
Final Thoughts
The one-arm pushup is the ultimate test of strength and coordination, but it’s not out of reach if you commit to consistent practice and proper mechanics. Pair your training with accessory exercises to support your progress.
Are you ready to take your calisthenics game to the next level? Start training for the one-arm pushup today and enjoy the rewards of strength, balance, and total body control.
Bonus Tip:
Once you’ve conquered the one-arm pushup, challenge yourself further with plyometric or weighted pushup variations!
Would you like personalized fitness guidance or help with your form? Drop us a message and connect with our fitness experts! 💪
