Pushups are a cornerstone of many workout programs, and for good reason: They can build upper-body strength without the use of exercise machines or other pricey equipment. Yet for those with a high degree of fitness, regular pushups may not provide enough of a challenge to promote muscle growth and strength gains. One-arm pushups are one type of pushup variation suitable for advanced fitness regimens.
Partial Pushup
Depending on your fitness level, you may be unable to complete a full one-arm push up right away. To build the strength necessary for this exercise, start by practicing only the lowering motion of the one-arm pushup. Begin in standard pushup position with one arm aligned with your shoulder, and place your other arm behind your back. Slowly lower yourself by bending your elbow until your chest touches the floor. Use both arms to push yourself back into the starting position, and then repeat. As your strength increases, attempt more difficult techniques and full one-arm pushups.
Progressions
One technique for learning to do a one-arm pushup is by performing a series of progressively harder pushup varieties. Start with a standing one-arm pushup, which involves standing in a doorway or next to a wall. Brace one hand against the wall surface and lean in, letting your arm support your weight, and then push yourself back to the starting position by straightening your elbow. A slightly harder variation is the kneeling one-arm pushup, where you enter the pushup position on the floor with your knees touching the ground instead of your feet. From this position, use one arm to raise and lower your weight while holding the other arm behind your back. Another pushup variation is the offset one-arm pushup, which involves entering the pushup position with one arm on the ground and the other braced against a box or other stable object approximately 6 inches tall. Use your extended arm to raise and lower your body, while using your elevated arm for stability. Once you're able to complete these techniques, you may attempt a regular one-arm pushup.
Arm Out
The arm-out position is one of the basic techniques for one-arm pushups, according to the Beast Skills website. To practice this technique, hold your body in a pushup position, but spread your feet slightly wider than shoulder-width apart and place one hand several inches higher than your shoulder instead of directly below it. Place your other arm behind your back. As you lower your body, turn your torso slightly away from the arm you're using for the pushup. If your strength allows, press yourself back up into starting position.
Arm In
The arm-in posture is the second basic technique for a one-arm pushup and is slightly harder than the arm-out position. For this technique, enter the pushup position with your feet shoulder-width apart and place one hand slightly below the level of your shoulder, so that your straightened arm forms a 45-degree angle with your torso. Position the other arm behind your back. Keep your extended arm tightly pressed against the side of your body as you slowly lower yourself. Once your chest touches the floor, straighten your arm to resume the original pushup posture.
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