Master the One-Arm Push-Up: Progressions for Ultimate Strength
What’s up, Shred Heads? Chad here, bringing you the ultimate guide to one of the most badass moves out there—the one-arm push-up. Achieving this beastly feat of strength isn’t just about raw power; it’s about mastering balance, stability, and technique. Let’s break down the progressions that will take you from zero to hero, one rep at a time.
Step 1: Master the Standard Push-Up
Benefits: Build a solid foundation of upper body strength and stability.
How to Do It:
Start in a plank position with your hands shoulder-width apart.
Lower your body until your chest nearly touches the floor, then push back up.
Focus on maintaining a straight line from your head to your heels.
Goal: Aim for 20-30 perfect-form push-ups before moving to the next progression.
Step 2: Incline One-Arm Push-Ups
Benefits: Begin isolating one arm while reducing the difficulty.
How to Do It:
Place one hand on an elevated surface (like a bench) and the other behind your back.
Lower your body until your chest nearly touches the bench, then push back up.
Keep your body straight and avoid twisting your torso.
Goal: Perform 10-15 reps on each arm.
Step 3: Wide-Arm Push-Ups
Benefits: Increase shoulder and chest strength.
How to Do It:
Start in a standard push-up position, but place your hands wider than shoulder-width apart.
Lower your body and push back up, focusing on engaging your chest and shoulders.
Goal: Build up to 20-25 reps with good form.
Step 4: Archer Push-Ups
Benefits: Enhance unilateral strength and prepare for the weight shift.
How to Do It:
Start in a wide-arm push-up position.
Lower your body towards one side while straightening the opposite arm.
Push back up and alternate sides.
Goal: Perform 8-12 reps on each side.
Step 5: Eccentric One-Arm Push-Ups
Benefits: Build strength by focusing on the lowering phase.
How to Do It:
Start in a one-arm push-up position with feet wider apart for balance.
Lower your body slowly with one arm, taking 3-5 seconds to reach the floor.
Use both arms to push back up to the starting position.
Goal: Aim for 5-8 slow, controlled reps on each arm.
Step 6: Assisted One-Arm Push-Ups
Benefits: Reduce the load on the working arm while maintaining proper form.
How to Do It:
Use a resistance band or place your non-working hand on a nearby elevated surface for support.
Perform a push-up with the majority of the load on your working arm.
Gradually decrease the assistance as you get stronger.
Goal: Perform 5-10 reps with minimal assistance.
Step 7: Negative One-Arm Push-Ups
Benefits: Focus on strength and control during the lowering phase.
How to Do It:
Start in the top position of a one-arm push-up.
Lower your body slowly to the ground using one arm, taking as much time as possible.
Reset and repeat.
Goal: Complete 5-8 slow, controlled reps on each arm.
Step 8: Full One-Arm Push-Ups
Benefits: Achieve the ultimate demonstration of strength and control.
How to Do It:
Start in a plank position with your feet wider apart for stability.
Place one hand behind your back or on your hip.
Lower your body with the working arm until your chest nearly touches the floor, then push back up.
Goal: Aim for 3-5 reps with perfect form.
Final Reps
The journey to mastering the one-arm push-up is all about progressing through these steps, building strength, stability, and control. Stay patient, Shred Heads, and keep pushing your limits. Before you know it, you’ll be knocking out one-arm push-ups like a boss! Let’s get Shredded!
