Establish a wide base of support by
splitting feet wide apart and placing hands wider than shoulder width.
Carefully lift one hand while
maintaining plank position as much as possible; attempt to keep shoulders
square to ground. Find your center or "sweet spot" where you have
optimal body balance over the down arm and hand.
Lower body while maintaining plank
posture until chest is close to ground.
Keep core braced and strong as you lift
to preserve plank position and take excessive pressure off low back.
Tips: "1-Arm Push-Ups" are the hardest of push-ups.
They take an incredible amount of shoulder stability AND mobility plus extreme
core strength. The trick to giving them a chance is to have really wide feet.
To work your way up to the full 1-Arm
Push Up, start with T-Stability Push Ups
then try the 1-Arm
Brace or 1-Arm Negative Push Up.
The first time I tried one of these I
fell on the ground! My shoulders had no where near the stability needed
to even begin. I began 1-Arm bracing then eventually started adding a little
movement in my elbow until I could do a whole push-up. If you really like
extreme challenge--the "1-Arm Push-Ups" are for you! Just be careful--do NOT
exceed your capacity. You have to ease into these because they are so hard.
Be VERY careful--if your shoulders aren't ready
for 1-Arm Push Ups, you can easily cause yourself serious injury!
Some people call 1-Arm Push Ups "high
risk" and thus don't recommend them at all. I don't go this far.
If you train for them properly with the correct progressions emphasizing
shoulder stability, you should be able to do them--or at least a modified
version like the negative. 1-Arm Push Ups are in fact "higher" risk but
so are a lot of challenging exercises. You must weigh the "risk to
benefit" ratio for your own body and activity requirements and decide for
This exercise is intended for "competitive
athletes" only. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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