One-arm push-ups - learning how to do them correctly

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Bodyweight exercises are just as effective as weight training to achieve a strong, muscular body. One-arm push-ups are one of the classic and most difficult movements. Ideal technique requires enormous strength - having achieved a clear trajectory, you will definitely have one more reason to be proud.

Content

• 1 One-arm push-ups
• 2 Incline push-ups on one arm
• 3 L7 push-ups
• 4 One and a half push-ups
• 5 Negative push-ups
• 6 One-arm push-ups
• 7 One-arm push-ups using fingers, fist and back of hand
• 8 One-arm push-ups with one leg support
• 9 Plyometric one-arm push-ups
• 10 Perfect one-arm push-ups
• 11 Partial push-ups on one arm 11.1 Execution
• 11.2 Sectional exercise
• 11.3 Training norm
• 11.4 Improvement of technology

Variations

There are many different variations of finger push-ups:

• It will be easier for beginners to do push-ups from their knees, later switching to standing on outstretched legs;
• You can do push-ups on two fingers or three, etc. Depends on the abilities and training of the athlete. There are masters who easily practice push-ups on their thumbs. Just think about it - they support all their weight on the smallest finger, and even do push-ups at the same time.

Push-ups on 1 finger are aerobatics and every athlete should strive for this. In practice, this version of push-ups is only needed by professional wrestlers. For an ordinary athlete, a standard five-finger position is enough.

Well, we looked at the exercise in detail, told you how to perform it, and how to properly prepare for it. We hope you succeed, and this impressive technique will definitely amaze your colleagues in the sports workshop.

One-arm push-ups[edit | edit code]

One of the coolest exercises in the world. To perform it, great strength and high control over your body are required. This exercise will help you achieve incredible results. In addition, one-arm push-ups are very easy to modernize: there are a great many variations of it.

You should introduce this exercise into your workouts only after regular push-ups are given to you with relative ease. First of all, you need to sufficiently master push-ups with a narrow hand position. It's best not to start one-arm push-ups until you are able to perform at least 30 diamond push-ups in a row.

When performing this type of push-ups, the position of the body differs from how it is positioned during regular push-ups: the legs must be placed wider, and the supporting arm must be kept under the body. The three points of support (leg, arm, leg) should form a triangle. As a general rule, the closer your legs are to each other, the more difficult it is to perform push-ups. Feel free to practice with your legs fairly wide apart - in the first stage, our main task is to master the mechanics of the movement. Over time, the legs can begin to be brought together.

Benefits and Benefits of Exercise

One-arm push-ups are an exercise that will make you much stronger and more resilient. Thanks in part to Paul Wade, author of The Training Zone, these movements became known as prison push-ups. Paul spent many years in prison, where he was able to develop enormous strength almost exclusively through bodyweight training. And push-ups played a major role in developing Wade's core strength.

Although the prisoner did not practice lifting weights, one day he became embroiled in a curious argument. The author of a motivational book was offered to speak at one of the powerlifting championships. In an effort to prove the superiority of the inventoryless system, Paul agreed to the bet. Without much experience with the barbell, he managed to take third place. This is the effect of powerful exercises designed for natural loading.

Strength growth

Regular push-ups quickly become a simple exercise that can be increased in intensity, mainly by increasing the number of repetitions. Eliminate one hand, and the load increases by an order of magnitude. Try to make the movement perfectly, and “physics” will add more order on top. Nobody can ever call people who can do push-ups on one arm weak. At least their feet have never crossed the threshold of the gym.

© takoburito — stock.adobe.com

Increased stamina

Over time, as physical capabilities increase, the same situation occurs as with the “classics”. The body adapts to the load and responds to training by increasing endurance. Athletes who are capable of repeated single push-ups have excellent body control and get much less tired under normal conditions than mere mortals.

Ability to work out anywhere

If a prisoner in solitary confinement has managed to become a titan of “physical education,” then complaints about the lack of suitable conditions look ridiculous and pathetic. The benefit of one-arm push-ups is that they can turn an untrained person into a role model in a matter of months.

Paul Wade went to prison at age 23. With a height of 183 cm, he weighed only 68 kg. It’s not easy in dungeons with such parameters. But, having begun to train intensively, within a year he was one of the strongest prisoners. Wade is not alone - his “colleagues” often surprise with their physical capabilities. His example and examples like him are indicative - they demonstrate the potential of bodyweight training. By the way, on our website in the crossfit exercises section you can find many exercises for working with your own weight.

Balance

Advanced push-ups require coordinated muscle action. Along with strength, the ability to control your body also grows. The body “learns” to work as a monolith - some groups are closely connected to others. An excellent example of a person who subordinated “physics” to consciousness is Bruce Lee. Little Dragon also did a lot of push-ups.

Bruce Lee's record for push-ups on one hand (on two fingers) is 50 times. Partly thanks to this, he became a “spring man,” ready and able to move to another position at any moment, like a cat.

Weight loss

Push-ups are an energy-intensive exercise. By regularly testing your body's strength, you can make rapid progress in losing weight. Now the plank has become fashionable - an effective abdominal exercise. But with push-ups, you're essentially doing the same plank in motion. Without support from the second hand, it is more difficult to do the exercise, and therefore the impact is higher.

Improved health

Regular one-arm push-ups help improve the functioning of the digestive system. Thanks to them, the heart is strengthened and the potential of the respiratory system increases. They have a beneficial effect on bones and ligaments - they become stronger.

Positive psychological impact

Few people can technically do push-ups on one arm. Agree, it’s nice to be part of a small group of athletes. You may be indifferent to the envy and admiration of others, but in any case you will have the right to be proud of yourself.

But it's not even a matter of pride or bragging. Transformation of the body's capabilities leads to increased self-esteem. The transition from one state to another is invariably accompanied by a positive psychological effect. Even seasoned weightlifters or powerlifters cannot perform this exercise. A tiny percentage of people can train with perfect technique. Isn't it nice to be in such company?

© undrey — stock.adobe.com

L7 push-ups[edit | edit code]

This exercise is useful in mastering not only push-ups on one arm, but also push-ups with close hands. L7 is to diamond push-ups the same way as unsuited push-ups are to regular push-ups. To perform it, one hand must be rested on the floor with the palm of the hand, and the other with its back. This exercise is called so because if the right hand turns over, it resembles the English letter “L”, and the left one resembles the number “7”. The point of this exercise is to accustom your hands to an unusual position without overloading them: the hand with the palm facing the ground will bear most of the weight. The second hand needs to maintain balance.

One and a half push-ups[edit | edit code]

To perform this exercise, you need to extend one arm to the side and place it on a platform like a brick or medicine ball. The idea is to do most of the work with your supporting hand, helping yourself with the other. In addition, this exercise helps to understand what position the body should be in when doing push-ups on one arm. Try to keep your body parallel to the ground (a slight roll is okay, just do your best).

As with roll push-ups, you won't be able to alternate your hands; you'll have to train them one at a time. Try to move vertically, imitating one-arm push-ups: avoid leaning to the side, as in roll push-ups.

What muscles work?

To understand the mechanism of correct execution of the exercise, you should first understand which muscles work when doing push-ups on one arm? In general, the same muscle groups that are involved in regular push-ups are included in the work:

• pectoralis major muscles;
• triceps;
• deltoid muscles;
• biceps;
• rectus and oblique abdominal muscles;
• serratus anterior muscles;
• gluteus maximus muscles;
• hamstrings;
• quadriceps;
• calf muscles;
• latissimus dorsi muscles.

The difference between the options is the accentuated load on certain muscle groups. In the “one-handed” version, the calves, hamstrings and quadriceps play a less important role. At the same time, the load on the lats increases significantly. Since one of the key points of support is lost, the body requires stabilizers to balance. In this context, the latissimus belongs specifically to the stabilizing muscles.

The role of certain muscles increases or decreases depending on the position of the body, arms, pelvis and legs. The closer the execution technique is to ideal, the greater the load on the triceps, deltoids, abs and stabilizers. The ideal technique is the one that requires the most effort. More about this in the appropriate section.

Negative push-ups[edit | edit code]

Lowering to the bottom can help you master full one-arm push-ups by helping you understand the mechanics of the movement from a neurological perspective. The human brain is extremely efficient at remembering motor patterns. Strength is not only in the muscles themselves, but also in knowing how to use them.

Get into the starting position for one-arm push-ups and slowly lower yourself down, tensing the muscles of your entire body. From the bottom point, push yourself with both hands and lower yourself down again with one. You may go down too quickly at first, but over time you will become more in control of the process.

One-arm push-ups[edit | edit code]

The name of the exercise will mislead some: but without using the muscles of the whole body, it is impossible to perform any type of push-ups! It is impossible to do push-ups properly on one arm without straining the muscles of the thighs, legs, abs and buttocks.

Place your hand underneath in front of you. At the bottom, your elbow should touch your ribs, just like when performing diamond push-ups (or any other push-ups with a narrow arm position). The second arm can be extended along the body or placed behind the back.

To perform standard one-arm push-ups, you need to spread your legs wide apart. Some may say that this is an inferior technique, but one-arm push-ups with feet close together are a very difficult exercise for experienced athletes. You should try to keep your torso parallel to the ground, making sure that your elbow does not go to the side. To maintain balance during the downward movement, your hips can be slightly shifted towards the supporting roll.

One-arm push-ups with legs closed are aerobatics. However, this version of the exercise is so difficult to avoid leaning to the side that it makes no sense to include it in the training program. If you feel the need to move your hips to the side a little, it is best to spread your legs a little wider to minimize the deviation of your hips.

Sequential horizontal press exercises[edit | edit code]

Noble push-ups. Clean. Powerful. Honest. Workout push-ups require no sports equipment, are adaptable to any fitness level and can be modified in countless ways to suit a wide range of training objectives. The push-up is a simple movement, but it holds true beauty. As you can see, there are so many variations and sequences of push-ups that, given the different goals, you can and should use at least a few variations in your training program. Whether it's for joint health, increased mobility, or simply to develop amazing strength, everyone can use certain forms of push-ups to improve their form. Although push-ups work the entire body, the main muscles worked are the chest muscles, which primarily targets the shoulder joints and triceps, which have to work as well as the elbow joints.

Plank[edit | edit code]

Main article:
Plank

The plank involves holding the body straight in a horizontal plane with support on the forearms and toes. Keep your entire body tense, including your abdominal muscles, buttocks, and legs. Pull your shoulder blades down and to the sides, resting your hands on the floor. Don't press your shoulders towards your ears.

This exercise can also be performed with support on the palms, while the top position is the same as for push-ups. People who lack shoulder and arm strength may have difficulty maintaining their arms in a plank position, while those who lack core strength will likely find elbow planks more difficult.

As the body tends to position itself parallel to the floor, it becomes difficult for the core muscles to stabilize and maintain the position, although bending the elbows takes some of the pressure off the shoulders and arms. Try both variations.

If you find it difficult to do a full plank, you can modify it slightly by lowering from your toes to your knees, keeping your body straight from your shoulders to your knees. By shortening the body line, the leverage changes, making the exercise easier. To make it more difficult, you can raise your feet.

As you maintain your body in the plank position, remember not to let your hips sag. Make sure that they also do not ride up high. You want to achieve a neat straight line from your heels to the back of your head.

Push-ups[edit | edit code]

Get into a palm-supported plank position with your arms shoulder-width apart. Your thumbs should be pointing towards your armpits. Keeping your heels together and your torso straight, lower yourself down until your chest almost touches the floor, hold for a moment, and then press your torso up. Move your elbows back and keep them relatively close to your body. Don't let them stick out to the sides. In plank, try to keep your body straight from your heels to the back of your head.

Your shoulder blades should be squeezed together at the bottom of the push-up, but be sure to open them at the top of the exercise to get the most out of each rep.

Kneeling push-ups[edit | edit code]

Main article:
Kneeling push-ups

With kneeling push-ups, you bend your knees and place your toes on the floor instead. As with the kneeling plank, shortening your length changes the leverage, making the exercise easier. Note that in this variation you will bend your knees, not your feet.

Wide-legged push-ups[edit | edit code]

Spreading your legs wide is a great way to make your push-ups a little more gentle. In standard push-ups, the heels are brought together, but now the legs are wide apart.

A wider stance of the legs provides a larger area of ​​support and also reduces the length of the body by several centimeters.

Push-ups with hands supported on an elevated surface[edit | edit code]

Increasing your arm support is another way to make standard push-ups a little easier. By tilting your body, you shift the weight to your legs, removing some of the load from your arms.

The steeper the incline, the easier it is to perform push-ups. Start the exercises with a steep inclination of the body and gradually lower the body.

Push-ups with feet supported on an elevated surface[edit | edit code]

Keeping your hands on an elevated surface will make push-ups easier, but raising your feet will have the opposite effect: the higher your feet are, the more body weight falls on your hands and the more difficult it is to perform the exercise.

You can try varying the height of your arms to ensure your head is fully lowered to the ground.

Narrow push-ups[edit | edit code]

Main article:
Narrow push-ups (close grip)

Bringing your arms together during workout push-ups complicates the exercise and shifts the load to the triceps.

By reducing the distance between your hands, you make the lever less comfortable, while creating an additional challenge, as well as expanding the potential of the classic push-up for triceps development. The narrower you place your hands, the more difficult it is for you to perform the exercise.

When performing push-ups with a narrow stance, keep your arms strictly at chest level and your elbows close to your sides, not allowing them to stick out to the sides. This will protect your joints and allow you to get the most out of each rep for your triceps.

Push-ups with wide arms[edit | edit code]

As with narrow-arm push-ups, most people will find that using a wide-arm stance also increases the difficulty of the exercise. Wider hand placement shifts the load on the chest slightly and makes the lever more difficult. You will probably notice that when doing push-ups with a wide arm position, it is useful to slightly turn your palms to the sides.

Exercise “hollow body”[edit | edit code]

Main article:
Hollow body pose

Hollow body exercise

is a great way to learn how to fully engage all of your core muscles. This skill will come in handy more than once in bodyweight exercises such as planks, push-ups, and many other exercises.

Lie on your back with your knees close to your chest and your arms at your sides. Tighten your abdominal muscles and press your lower back to the floor. Begin to straighten your legs slowly, keeping your heels a few centimeters from the floor, maintaining a straight, flat (hollow) body position.

If you manage to fully extend your legs while keeping your lower back in contact with the floor, try tucking your chin to your chest and clasping your arms above your head to make the exercise even more challenging. The more you manage to lengthen your body, the more difficult it will be to maintain your body in this position. Therefore, the core muscles will have to work hard to keep the body in this position, and you will have a chance to become stronger.

Push-ups[edit | edit code]

Main article:
Fist push-ups

Push-ups performed on the knuckles of clenched fists are called push-ups.

. They allow you to expand the range of motion, providing an additional opportunity to lower your body even lower than with push-ups on your palms. They also create additional stress, forcing the body to stabilize due to the smaller area of ​​contact between the body and the floor.

However, people who have problems with wrist flexibility will find push-ups preferable because they won't have to bend their wrists flat on the floor like the standard variation of this exercise.

In addition, your skin on your hands is still quite sensitive at first, so the discomfort you will have to experience while supporting your body weight on your fists may become a certain obstacle.

Push-ups[edit | edit code]

Main article:
Finger push-ups

Lifting your torso off the ground, focusing on your toes, adds a new element to your bench training. In addition to working many underused muscles, finger push-ups also allow you to increase your range of motion, giving you the ability to lift your torso higher off the floor. Since your arms are such an important part of many exercises, finger push-ups allow you to do everything under the sun.

It's important to note that the term finger push-ups can be misleading.

In fact, you should not rest on the tips of your fingers, but rather on the pads of your fingers, with the tips slightly pointed forward. Some people may find it easier to bend their fingers slightly. It's not critical. The main thing is not to let any of your palms touch the ground.

It's also important to note that doing finger push-ups can be a great way to work on your grip, which is an essential element of street sports training.

Fingertip push-ups[edit | edit code]

The fingertip push-up is an advanced variation of the fingertip push-up in which you press the very tips of your fingers into the floor, making it look like you're ready to extend your claws like a tiger. And although some perfectionists call this variation “real finger push-ups,” the previously described variation has become the most acceptable in sports. Linguistics aside, this is an important grip training tool.

Single leg push-ups[edit | edit code]

Eliminating one fulcrum is one of the universal ways to increase the difficulty of almost any exercise in calisthenics. In the case of push-ups, working with one leg elevated is a great way to bring the concept to life. By reducing the number of support points with the ground, you force the remaining support points to take on the entire load. To increase the difficulty of the exercise, you can even pull your knees towards your elbows.

Push-ups with elbows bent[edit | edit code]

Begin the exercise in a standard push-up position, then lower your body toward the ground. However, instead of pressing your body up, shift your weight to your elbows. You will come into a forearm plank position with your palms on the floor in front of your shoulders. Stay in this position, then pull your body forward, lifting your elbows off the floor and squeezing your body up.

As you lean forward, your feet and toes will bend forward and backward. Bent-elbow push-ups also require a lot of core stability, so be sure to actively work your abdominals, back, and buttocks throughout the exercise.

Archer push-ups[edit | edit code]

To perform an archer push-up, you'll have to start with your hands very wide—even wider than the standard wide-hand push-up. From this position, keeping one arm straight, bend the other so that the body leans towards the bending arm. With archer push-ups, you move not only up and down, but also sideways.

To make the exercise work the first time, you can initially place your hands a little closer to each other and slightly bend your outstretched arm at the elbow. Over time, strive to avoid bending your arm at all. Gradually try to move your arm further away from your body to thereby increase the range of motion.

Try not to twist laterally—don't swing your hips—as you do archer pushups. Just like regular push-ups, you'll probably want to perform this exercise with your legs wide apart. As your strength grows and your

Iguana push-ups[edit | edit code]

To perform iguana push-ups, you will need a rail or bar. A regular horizontal bar or parallel bars are perfect for these purposes. Grab the bar tightly with both hands and place your feet on it, crossing them, and push up from this position.

You will need to tense your core muscles and perform the exercise slowly so as not to fall to the side. If you're looking for push-ups that challenge your balance and stability, iguana push-ups will suffice.

One-arm push-ups[edit | edit code]

Main article:
One-arm push-ups

Much of the technique we recommend for performing one-arm push-ups is the same as what we recommend for beginners learning how to do regular push-ups with both arms. That being said, you can learn to do one-arm push-ups by simply doing a one-arm plank.

Once you get the hang of the exercise, try doing one-arm push-ups on an elevated surface. This will help you feel the movement without having to support your entire body weight.

The higher the surface you are working on, the easier the movement will be, so start with a fairly high surface and work your way down.

The trajectory of movement for push-ups on one arm is slightly different from standard push-ups on both arms. The leg stance is wider than in a classic push-up, and your push-up arm should be positioned squarely in the middle of your body rather than to the side, more like a push-up position with a narrow rather than a standard arm stance.

In general, the narrower your legs are, the more difficult it is to perform an exercise in a workout. Start with a standard foot position to get a good feel for the movement. Finally, you can gradually move to a narrow stance.

Although only one hand is in contact with the ground, the phrase “one-arm push-ups” is not entirely correct. If you don't engage your legs, abs, glutes, and even your other arm, there's no way you'll be able to do one-arm pushups properly. Here, the cross-tension of the muscles of the working arm and the opposite leg plays a big role. For example, when performing push-ups on your left hand, be sure to keep your right leg tense, firm and unwavering. Further, making the exercise more difficult, you can completely remove your left leg from the ground and perform push-ups, leaning on the floor with only one hand and one leg.

Just like the close-stance push-up, you need to press your arm close to your side as you lower and lift your torso. The other arm can be held in front of the body, placed behind the back, or extended to the side. Try different hand positions to see what works best for you.

Plyometric matrix[edit | edit code]

Main article:
Plyometric push-ups

Any explosive type of push-up in workout, in which the body (or part of it) hangs in the air for some moment, is called “plyometric.”

. While there are many variations of these push-ups, they all require you to quickly and firmly push your torso off the floor to generate the necessary force.

The most well-known type of plyometric push-up is probably the clap push-up, in which the practitioner lifts his or her body high into the air so that they can clap mid-air before returning to the starting position. Clapping push-ups can also be performed by placing your hands behind your back, or even performing several claps from the back and front alternately.

However, it should be noted that there are many types of plyometric push-ups that do not involve clapping at all. If these plyometric exercises are new to you, just try to start by raising your arms above the floor to any distance for as long as possible.

There are variations that involve lifting both your arms and legs off the floor, as well as push-ups that involve you leaning on your fingers and toes.

Freestyle workout push-ups are such a broad genre that you can see people doing push-ups by lifting their body up in one place and landing in a completely different place. However, in the world of freestyle push-ups, absolutely everything is allowed: circular movements, moving from hands to forearms and back, from hands to head, and even plyometric push-ups on one arm are possible!

One-arm push-ups using fingers, fist and back of hand[edit | edit code]

One-arm push-ups can be made more difficult by resting not on the entire palm, but on the fingertips, fist, or back of the hand. Do not attempt these exercise variations until you are able to do at least 30 push-ups on both arms. In addition, you need to be able to do several consecutive standard push-ups on one arm.

It is best to start practicing such exercises on some soft surface. They should be performed on the pavement only after confident mastery.

Contraindications and precautions

One-arm push-ups are not for beginners. The exercise requires a solid physical base and an understanding of technical nuances. There are few contraindications, but they exist. Doing push-ups without support on the other hand is not recommended for people who:

• have problems with the elbow, wrist and shoulder joints;
• suffer from heart disease; a large load on the body’s “engine” can lead to big problems, if there are prerequisites for this, a doctor’s consultation is necessary;
• suffered a muscle and/or ligament sprain.

Recommendations to help make the exercise as effective and safe as possible:

• move on to prison push-ups only after you are able to do two-arm push-ups at least 50 times; this preparation will be enough to safely enter the reduced movement;
• do not start trying to master the ideal technique of a full-fledged exercise until you have mastered the preparatory types at the proper level;
• strive for a variety of training - this will allow you to use various small muscles that do not work otherwise; as a result, you will progress faster;
• At the same time, strengthen the muscles involved with other exercises; It is recommended to place special emphasis on the abs and triceps;
• remember that the reference version is just one type of push-up; one must strive for it, but other varieties can be considered both preparatory and independent; “minor” options can be easily complicated, for example, by using weights; in addition, less complex variations can (or should) be performed “at times” - if in a full movement you are only capable of 1-2 repetitions, then the reduced ones will allow you to work on endurance;
• monitor the condition of the body; If you are very tired or in pain, you do not need to do push-ups.

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One-arm push-ups with one leg support[edit | edit code]

So, you are already able to perform several push-ups on one arm. Try to complicate the exercise as follows: stand in a basic stance; leaning on one hand, say your right, also lift your right leg. At the same time, to maintain balance, you can extend your free arm (in our case, your left) and spread your legs wide.

Despite the fact that it is difficult to maintain balance in this position, regular training will certainly give results. Don’t forget that if you do push-ups on your right hand, you need to lift your right leg, and vice versa.

General recommendations

Push-ups are performed on the palms, fists, fingers, wrists; in any case, you need to rely on a single limb. To learn how to do push-ups in this way, you need to fulfill some conditions; it is also important to know what harm the exercises will bring.

First you need to do push-ups on two supports, performing various techniques. Gradual complication involves, among other things, the use of additional weight. Push-ups on a single limb significantly increase the load, and you need to prepare for it, so at the transition stage it is better to use additional tasks. This way, you can teach your own muscles a well-developed technique; it will be easier to do push-ups with one hand.

Complicated variants are performed from simpler pumping exercises, and subsequently everything becomes more complicated, right up to impacts in plyometrics.

Perfect one-arm push-ups[edit | edit code]

Doing one-arm push-ups with your legs together and a full range of motion is the hardest push-up variation: you only have two points of support available to you, and you won't be able to use your other leg for balance like you can with one-arm push-ups with one leg ( the severity of which pales in comparison with this exercise).

When performing this exercise, the load on the abdominal muscles and vestibular apparatus is comparable only to the load on the supporting arm, which has a hard time due to the changed position of the hips. And all because the legs are brought together. Truly the perfect one-arm push-up!

In truth, performing the last exercise technically is impossible. There is not a single documented evidence that anyone has ever succeeded in doing this. But you should still strive for the impossible: this approach will inspire you to train hard. At the same time, illusions may arise that the impossible is achievable. Don't forget that technically performing one-arm push-ups is a subjective concept. Physical training has the goal of achieving and maintaining good form, and the pursuit of perfect technique often gets in the way of achieving this goal. It's better to work on increasing your reps with your feet wide apart than to try to do just one rep of an exercise that only exists in theory. In addition, “regular” push-ups on one arm are not an easy task at all!

Author: Al Kavadlo

Partial push-ups on one arm[edit | edit code]

Partial push-ups on one arm
Source:
“Training zone. Bodyweight exercises." Author
: Paul Wade
Ed.
: Peter, 2013.

Execution[edit | edit code]

The starting position is the same as for partial push-ups with a ball under the hips. Place one hand on the floor and place the other behind your back (Fig. 15). Bend your arm until your hips touch the ball. This is the final position (Fig. 16). Stop for a second and push up. Repeat. If your body twists when doing this, it means your triceps are too weak for such push-ups. If not, then you will be able to keep your whole body straight. However, this is true for all types of push-ups, not just one-arm partial push-ups.

Cross-sectional exercise[edit | edit code]

One-arm partial push-ups are the Eighth difficulty level of the push-up series. The technique allows you to move from bilateral (two-sided) exercises to unilateral (one-sided). This is an important stage. One-arm push-ups teach you to distribute body weight and find balance - the main components of the one-arm push-up technique. Only one arm performs all the movements, and this exercise prepares the joints of the hand, elbow and shoulder for higher loads. It is for this reason that partial push-ups are a necessary series exercise and must be practiced. Since the range of motion of the elbow is small, always perform it in conjunction with another type of push-up that includes a full range of motion - an angle of bend in the elbow greater than 90°: for example, add narrow or uneven push-ups at the end of the workout.

Training norm[edit | edit code]

Improving technology[edit | edit code]

If you find it difficult to do partial push-ups on one arm, try going down just a quarter, placing the ball under your knees. Step by step, move the ball towards your hips until you master the technique of performing partial push-ups.

Sequential overhead press exercises[edit | edit code]

Your shoulders receive significant load from all upper body exercises, and they are used in all of the above exercises. But when we change the plane of the press from horizontal (push-ups) to vertical (press), we shift the main emphasis from the chest to the shoulders. And although each of the following exercises involves working the chest (not to mention the arms, abdominal muscles, buttocks and back), the main muscle to work is the shoulders.

Even those who can stand-up press huge weights in the gym often get stuck trying to do many of the exercises suggested below, but if they have the courage to try them further, they will soon find that they are damn useful. Perform a series of sequential exercises slowly.

Indian press[edit | edit code]

Start in a plank position, then lift your hips, aligning your shoulders with your hips and arms. Try to keep your hips as level as possible, but remember that people with limited hamstring flexibility will need to bend their knees slightly.

Lower your head to the ground, keeping your hips high, then suddenly drop your hips down, pull your body up and look up. Keep your arms straight as you push your hips back to the starting position before repeating.

Indian press

is an excellent lead-in exercise to the pike push-up because it combines the intensity of the negative phase with the comparative ease of the pressing phase.

Pike push-ups[edit | edit code]

The starting position for pike push-ups is the same as for the Indian press: hips raised, shoulders in line with the arms and hips. From this position, bend your head toward the ground, keeping your hips high, then push your body back to the starting position. As with most pressing exercises, remember to keep your elbows pointing back and not pointing out to the sides.

Pike push-ups with hands supported on an elevated surface[edit | edit code]

Just like standard push-ups, performing pike push-ups with your hands above your feet is a great way to reduce the difficulty of the exercise. You can practice with any objects that catch your eye. Again, the higher the surface you are working on, the less of your body weight you will have to push.

Pike push-ups with feet supported on an elevated surface[edit | edit code]

Supporting your feet at a higher level makes pike pushups more challenging because it shifts the weight load to your arms. As with all pike push-up variations, be sure to keep your hips higher than your shoulders so that the press is in a vertical plane.

Wall-supported handstand push-ups[edit | edit code]

Main article:
Handstand push-ups

Wall-supported handstand push-ups, also known as handstand push-ups, are one of the more challenging bodyweight exercises.

Get into a handstand with your back to the wall, then lower yourself until your head touches the floor, and then push yourself back to the starting position. As with regular push-ups, you can try different arm widths and configurations. Engage your buttocks and abdominal muscles to prevent excessive arching of your back.

Once you get the hang of the exercise, you can try doing it while facing a wall instead of your back to make the exercise more challenging.

For a more challenging push-up variation, you can try narrowing your hand position by doing push-ups while standing on your hands.

Advanced handstand push-ups[edit | edit code]

When you perform a standard handstand push-up from the floor, you can only lower yourself until your head touches the floor. But if you tilt your head slightly and touch the floor with your nose, you will add a few extra inches of travel down. However, if you want to achieve the full range of motion in this exercise, you will have to raise your hands to create enough space for your head to drop below the surface. Now that's advanced handstand push-ups!

One-arm push-ups with support[edit | edit code]

One-arm push-ups with support

Execution[edit | edit code]

Get into a push-up starting position, toes together, back, legs in a straight line, one hand on the floor. Place the ball at arm's length on your side - in line with your shoulder. Grasp it with your hand and straighten your arm. This is the starting position (Fig. 17). While controlling your body, slowly lower yourself to one fist level from the floor. As with full push-ups, place a baseball under your ribcage to control the depth of the push-up. As you move downward, the ball will naturally roll away from your body (Figure 18). Hold for a second and return to the starting position. Repeat.

Cross-sectional exercise[edit | edit code]

Supported one-arm push-ups are comparable in difficulty to one-arm push-ups. That's why they are second to last in the push-up series. The hand on the ball acts as a stabilizer; the hand on the floor actually takes on the entire load of a full push-up. If you don't feel confident going deep into one-arm push-ups, use this exercise in your workout until you get it right.

Training norm[edit | edit code]

Improving technology[edit | edit code]

In this exercise, one hand plays the role of a balance stabilizer, and all the load falls on the other hand. Therefore, it is quite difficult to use the strength of only one hand when doing push-ups. To make this exercise easier, move the ball closer to you and bend your elbow as you lower. But don't try to turn this exercise into a Level Seven exercise - uneven push-ups: keep the ball far enough away. Once you gain strength, move the ball away from you and do push-ups.

One-arm push-ups[edit | edit code]

One-arm push-ups

Execution[edit | edit code]

Get down on your knees and place one hand on the floor in front of you. Leaning on your toes, straighten your legs. Keep your back and hips straight and in line. Distribute your body weight, making sure that your working hand is clearly under your chest, and not to the side or in front. Stabilize your position and place your free hand behind your back. This is the starting position (Fig. 19). While controlling your body, slowly lower yourself until your jaw is fist-height from the floor (Fig. 20). Pause in the lower position, then return to the starting position. Repeat.

Cross-sectional exercise[edit | edit code]

Performed with perfect technique, one-arm push-ups are the gold standard of strength, an indicator of strong elbows and a powerful chest. Many athletes claim that they can do push-ups on one arm without problems. Don't let yourself be led by the nose. Their push-ups are clownery. They spread their legs wider, stick their butts out, twist their bodies - take a terrible pose, just to make the exercise easier for themselves, and, puffing threateningly and wagging from side to side, do push-ups on weak arms. A true master of the one-arm push-up is undoubtedly a rarity. Make sure you become a member of this endangered species.

Training norm[edit | edit code]

Improving technology[edit | edit code]

If you've mastered the one-arm assisted push-up, one-arm push-ups shouldn't be too difficult. However, if you are having trouble doing five push-ups on one arm, go back to Level Nine and practice assisted push-ups, mastering your technique and performing at least 20 push-ups. If this is done and problems remain, continue working on Level Nine for 30 repetitions, then try one-arm push-ups again.

Execution technique

Different trainers have their own techniques for doing push-ups with one arm. They are quite varied and suitable for athletes of varying levels of training. Some exercises are difficult to perform, but are more effective for pumping muscles. Other techniques are easier to perform, they are suitable for beginners, and their effectiveness will be lower.

In this version of the exercise, the body should be in the same position as with classic push-ups with some features:

• there will be three support points, instead of four, they should be placed in the form of a triangle,
• the working hand is placed under the body,
• the body from the heels to the crown should be straight,
• the shoulders are at the same level during the exercise and are parallel to the floor,
• feet stand shoulder width apart, as close as possible.

There are general requirements for push-ups with an emphasis on one hand, the basic technique for performing which is as follows:

1. Starting position – the working hand is under the shoulder, closer to the middle of the chest, the legs are on their toes at a distance of shoulder width or slightly wider, the back is straight. The other hand can be placed with the palm on the buttocks or the back of the thigh.
2. As you inhale, bend your working arm at the elbow, lowering your chest as low as possible. Ideally, at the lowest point the chest should be no higher than 10 cm from the floor. When lowering and ascending, bending at the lower back or “walking” with your shoulders is prohibited.
3. Straining the muscles of your arms, push yourself to the starting position. Exhalation.

Read also: 5 exercises for losing weight

No one succeeds in lowering themselves “with their chest touching the floor” the first time. First you need to start lowering a few centimeters and not fall. You need to gradually lower the level of your “bottom point” until your chest is 10 cm from the floor.

It will be much easier to maintain balance if the pelvis is shifted towards the working hand, and the shoulder of the free hand is raised. This option is suitable for beginners in push-ups. Getting used to this method of training will not give good results, and such a technique will not be counted in competitions.