Even very fit athletes may not be able to do one-handed push ups, at first. They require a great deal of muscular strength in the chest and back muscles. It's possible to train to build the upper body and ab strength to do one-handed push ups, but everyone's timetable will be different, depending on his current strength. Both men and women can do this, provided they train properly toward it as an intelligent goal.
The Goal: One-Handed Push Ups
Resistance training by using the weight of the body is at work in a one-handed push up. To do one, you set the feet apart wider than hip-width distance and place one palm on the floor, directly below the face and the other hand behind the back, with the back of your hand on your sacrum. Draw the lower abs in toward the spine to protect the lower back. Start with the bottom arm nearly straight. Bend the bottom elbow as you lower the sternum to the floor, brushing your chest against it, and then pressing up. This is clearly an advanced exercise requiring muscular strength and structural stability.
Use a Flat Bench and Both Hands
Train to get to this very showy exercise by using a flat bench set against the wall or bolted into the floor so that it cannot slide out from under you.
Place both palms flat on the bench, shoulders-width distance apart. Keep the lower abs drawn in and feet apart at hips-width distance. Bend both elbows as you lower your chest to the bench, pausing for a moment before pressing back up. Do eight to 12 reps for one to three sets. Rest.
One-Handed Push Up on Bench
Continue to build your upper body strength by using one hand instead of two.
Place one palm flat on the bench below your face and step your feet apart wider than your hips. As in the classic version, keep the lower abs engaged and chest stiff as you bend the bottom arm and lower yourself as far as possible toward the bench before pressing back up. Do eight to 12 reps. Repeat with the second side. Rest.
Medicine or Swiss Ball to Train at Wall
Now, use a small Swiss ball or a two-pound medicine ball at the wall to train how to load one arm for the final classic one-handed push up. Place the ball on the wall at the level of your shoulder and bend your left arm into an L-shape, placing the outer edge of your left hand on the ball. Your left arm will be bent at a 90-degree angle and you will be standing perpendicular to the wall throughout this shoulder joint stabilizing exercise. Start with the left elbow bent, left hand on the ball on the wall at shoulder-height. Roll your left hand up to move the ball up the wall a few inches and back down. Simultaneously, keep drawing the left shoulder blade down away from your ear. Do this eight to 12 times and repeat it on the second side. This builds the trapezius, lattisimus and rhomboid muscles of the upper back, or rear deltoid of the back shoulder.
Test Drive and Options
Only if you can do all of the above exercises comfortably should you consider your grand goal of performing a one-handed push up. If you cannot do a single one, instead do classic push ups with both hands and both feet on the floor. You will still build upper body strength. Alternately, do incline chest presses or dumbbell flys to build the chest muscles for push ups of any kind.
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