Advanced One-Arm Pushups

This is a rarely seen Pushup variation that can bring excellent results to those who master it.

Bringing our feet together increases the resistance on our working arm. Our waist has to twist a bit towards our working side to balance this.

The sides of our body also get significant work. Expect soreness!

Standards

LEVEL 1: 2 Sets of 3 (Per Side)
LEVEL 2: 2 Sets of 6 (Per Side)
LEVEL 3: 2 Sets of 9 (Per Side)

Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets. Doing 2 Sets Per Side means 4 sets total (2 focusing on your left arm, and 2 focusing on your right). Start with your weak arm first.

If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below or use an easier variation.

Once you can do 2 Sets of 9 (Level 3) with GOOD FORM, you are ready to move on to a harder Pushup variation.

Form Cues

  • Keep your feet together and allow your waist to twist towards your working side. Balance will require you to twist more on the descent.

  • Try to keep your shoulders parallel to the ground. Tilting your non-working shoulder away from the ground can make this movement much easier. This is okay at first. Over time, level out your shoulders.

  • Try to go straight up and down. Even very strong athletes sometimes have a slight shift at the bottom. This is weakness in this range of motion. Again, it may be unavoidable at first. Control it over time.

  • Film yourself and watch back between sets to check your form. A mirror is also useful.

  • Keep your feet together.

Tutorial

  1. Kneel on the floor with your knees together.

  2. Lean forward and place one hand on the ground. Place the other on your thigh.

  3. Straighten your knees. Your working arm should be straight and your body aligned from your head to your feet. Your heels should touch.

  4. Descend straight down slowly until your chest gently touches the floor. Your working hand may brush your chest. Your body will be curved.

  5. Pause for 1 Second.

  6. Slowly come back up.

  7. Pause for 1 Second.

  8. Repeat 4-7.

Progression & Regression

To make this exercise harder: Moving your hand closer to beneath your sternum will exponentially increase this exercise’s difficulty. Your body will twist less from this angle. Doing this with a fully aligned body with the hand underneath the sternum is one of the hardest bodyweight pushing exercises in the world. I haven’t seen this done on video before.

To make this exercise easier: Keeping your feet slightly apart will make this exercise easier.

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