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Fitness

How to Achieve Your First One-Arm Push Up

Master your bodyweight control by learning how to create maximum muscular tension.

Craig Marker

Written by Craig Marker Last updated on July 23, 2015

The one-arm push up is a great expression of strength, tension, and balance. Many strong athletes are not able to do it. But this article will share tips that can help you join the one-arm push-up club.

There are many examples of one-arm push ups on YouTube and in movies. I learned how to do a one-arm and one-leg push up after completing the StrongFirst bodyweight certification. The key was learning how to apply the strength I already had. Below are the some basic elements of this movement that might help you.

How to Build the Skill of Tightness

The biggest key is to be able to generate tightness throughout your body. Imagine lifting one side of a pipe (that’s the same weight as you) off the ground. Now, imagine lifting a similar weighted object that has the rigidity of a noodle. A more rigid object is easier to lift. (The only exception is if you use a timed kipping motion that assists with the lift, but we are not trying to create kipping push ups in this article.)

“The key to doing a one-arm pushup is to generate tightness. The skills for this movement require a great deal of tightness in the abs.” 

Tightness is a skill that needs to be practiced. The easiest way to build it for the push up is in a plank position:

  1. Get in a push up position, but on your elbows.
  2. Start by tightening your thighs. If you’re not sure how to do that, think about lifting your kneecaps.
  3. Next, tighten your glutes as if someone is going to hit you with a paddle.
  4. Finally, tighten your abs by thinking about bringing your elbows to your knees.
StrongFirst Plank

The same tightness that you build in the plank can be applied to other movements, such as at the top of a kettlebell swing or in overhead pressing. The tighter we are, then the more upward power we can generate.

Practice creating whole body tension with properly executed planks.

Positioning of the Push Up

Many people try to do regular pushups with a wide grip. This can put more stress on the chest muscles, and in the one-arm push up this position won’t provide enough support. We want the hand to be below the shoulder. We also want to avoid shrugging up with the shoulders. Pull the shoulder blades back and down. One way to think about it is if you were to corkscrew your shoulders externally.

One arm pushup part I: position

The One-Arm Push Up

The one-arm push up relies on all the skills we mentioned above. It is often good to start with a nice tight push up position and release one arm at a time to work on balance. Once you can maintain a one-arm plank, then you can work on the downward portion of the push up. The downward portion will build a great amount of strength. The more you practice that portion of the movement, the faster you will be able to do the push up.

One arm pushup part II

The One-Arm One-Leg Push Up

To make the challenge even more difficult, we can lift one leg off the ground. This change will force you to be even tighter as you do this movement.

One arm pushup part III: One arm one leg

Summary

The key to doing a one-arm pushup is to generate tightness. The skills for this movement require a great deal of tightness in the abs. These skills directly transfer over to the tightness you can use in strict pull ups or strict presses. The tighter you are the easier it will be for you to execute these movements.

As a challenge, how many of you can achieve the one-arm pushup (or one-arm one-leg version)? Upload a video and put a link in the comments (hashtag it with #onearmpushupchallenge).

Check out these related articles:

  • At the Core of It – Creating Strength and Tension in the Body
  • How to Progress Your Way to a Perfect Push Up
  • Video – Push Up Variations
  • What’s New On Breaking Muscle Today
Craig Marker

About Craig Marker

Craig Marker, Ph.D. CSCS, StrongFirst Senior Instructor, is a fitness enthusiast who has spent his life trying to help people improve their lives. He is an Associate Professor at Mercer University teaching psychology and research methods. He works with students on how best to understand research and place it into context. He has published over fifty articles on psychology and research methods. As a researcher, he understands the latest cutting-edge research on fat loss, muscle gain, sports performance, and nutrition.

As a psychologist, Craig has focused on research and treatment of anxiety disorders, which positions him to understand motivation and the fear of making life changes. His upcoming book, the AntiFragile Self, takes on the topic of building a stronger person in the mental and physical domains.

As a certified StrongFirst Kettlebell Instructor, Craig views kettlebells as one tool in the trade of forging a better person. He also has certifications in CrossFit, CrossFit Mobility, and CrossFit Gymnastics. He uses the Functional Movement Screen and multiple corrective movements to make sure his students are performing at their best for the rest of their lives. You can visit him in person at CrossFit Empirical in Fort Lauderdale, Florida.

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