Training for one-arm push-ups and beyond.

Preliminary steps

Typewriter pushups

This is a first step in the journey that will lead you to one-arm push-ups. In this variation, you will alternately emphasize the work of one arm over the other.

Key execution points:

1. In a standard push-up position, move your hands so that the distance between them is significantly wider than shoulder width, with one hand on each side. Add 3 or 4 hand widths on each side.

2. Lower yourself to the low position on one side so that the arm on the side you're descending towards is bent, while the other arm is straight. The straight arm is primarily used for balance.

3. While still in the low position, shift your weight from the bent arm to the straight arm, meaning the bent arm straightens while the straight arm bends.

4. Once the weight transfer is complete, straighten the bent arm to return to the high position..

5. Then, repeat the process in reverse.

Assisted one arm pushups

The difficulty level increases here. The supporting arm is less involved than in the previous version.

Key execution points:

1. In a standard push-up position, place one of your arms on an elevated support, such as a ball or a stack of books.

2. The support should have a maximum height equal to the height of your elbow in the high position.

3. The support should be placed beside or in front of you.

4. Bend the arm on the ground so that the arm on the elevated support remains straight throughout the descent.

5. Reverse the movement and come back up, always keeping the supporting arm straight.

The Big jump

One arm pushups

Here we go, we've made it! One-arm push-ups! Things are getting serious!

Key execution points:

1. In a standard push-up position, move your legs so that the spacing is greater than the width of your hips plus 1 or 2 feet on each side.

2. Then, remove one of your hands to be supported by just one.

3. Lower yourself to the low position by bending the arm.

4. The torso bends laterally, but not excessively. Shoulders and hips remain parallel to the ground, and the elbow stays close to the body (imagine pulling yourself towards the ground).

5. Once in the low position, push the ground to return to the starting position.

6. Shoulders and hips rise simultaneously and at the same pace.

7. Shoulders and hips remain parallel to the ground throughout the entire movement.

If going from the assisted version to the non assisted version is too much of a jump at first, go unassisted but with the hand on a support to do an incline version. Then you lower the height of the support as you progress in strength until you're on the ground.

One arm one leg pushups

Once you master one-arm push-ups, you'll definitely want to achieve this variation. Why? Because besides the significantly increased effort they require, they are incredibly stylish to perform!

Key execution points:

1. The key points from one-arm push-ups apply.

2. Lift the leg on the same side as the active arm off the ground. The active arm and leg are diagonally opposite each other, and the inactive arm and leg follow the same diagonal pattern.

And there you have it! The few variations to practice in order to achieve and surpass one-arm push-ups. Work on them, find other variations that suit you and lead you towards your goal, and you'll get there. Patience and consistency will be your best allies!

It's your turn to shine!