Proper One Hand Pushup Technique

Understanding the correct technique that ought to be employed for a one hand push-up will allow you to appreciate the most effective way to generate the toughness essential to carry out one arm push ups.  I will begin with explaining one arm push-up technique.  Then I’ll give you a training program that will permit you to progressively establish the strength needed to master the move.  

The keys to mastering the one hand pushup swiftly is to be aware of the points of tension within your body as you carry out the exercise and maintaining your balance all the way through.  

Most people who complete one arm pushups spread their legs really wide.  This makes it much simpler to preserve balance while you carry out the exercise; 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 close to your body with your arm behind your back .  This position will help you maintain your balance.  

The tension within your body extends from your pressing arm to the opposite foot..  To illustrate, if you are pressing with your right arm then the tension moves from the right hand through your body to the left foot.  You will observe as you work toward your first one hand push-up that when pressing with your right hand, your right foot is going to have less weight on it than your left foot.

To get the full range of motion for this exercise you need to lower your pressing shoulder until it almost touches the ground.  You may need to turn you head away from your pressing arm or look as much as get your shoulder that close to the floor .

As with most pushup variations, you need to have your body tight and your shoulders, hips, and feet need to be on the same plane.  In short, don’t let your hips sag or stick your butt in the air. 

Constructing Strength for a One Hand Pushup

Creating the strength needed to accomplish your very first full range 1 arm pushup can take a little while, but it is undoubtedly an attainable aim and by following this program you will see growth reasonably quickly which will assist keep you motivated to be successful.

To give credit where it’s due, I will let you know that much of this progression I’m about to show you came from an exceptional book called Convict Conditioning. This book, authored by Paul Wade, is a superb book that describes the best way to construct functional strength and incredible power employing absolutely nothing but your body weight.  You may have guessed that this book was written while Paul was serving time and it really is based largely on his experience not simply in acquiring his own strength but also although coaching other convicts.  This book is an intriguing read and Wade provides a exclusive and refreshing outlook on what it indicates to truly be strong and powerful.  I highly recommend buying this book.  

The 1 arm pushup progression

Note that the book lays out 10 steps for achieving mastery of the one arm push-up.  I am only discussing the last six actions of the progression for 1 hand pushups.

The very first objective is to have the ability to do 2 sets of 20 standard push-ups.  As soon as it is possible to do this, you want to start practicing diamond pushups where your index and thumb are touching as you complete the physical exercise.  Once you’ll be able to do two sets of 20 diamond pushups, move on to uneven pushups where 1 hand is raised forcing you to put far more weight on the fully outstretched arm.  After this you can move to half one arm push-ups which means lowering yourself only halfway down just before pressing up.  After performing two sets of 20 of these for every arm then you are able to move to full 1 arm pushups.