One-handed pushups are not only a show of strength, but also a convenient alternative exercise if you've injured your arm and can't do full two-handed pushups. One-handed pushups require some care, though, because the balance needed during the motion is completely different than that required for two-handed pushups. The actual setup for a one-handed pushup is fairly simple, but you will have to practice carefully.
Step 1
Get down into a regular pushup position if you haven't injured one arm; if you're doing one-handed pushups because of an injury, put one arm down and balance on that while positioning your feet.
Step 2
Move your feet outward until they are a little more than shoulder-width apart. Alissa Carpio of BodyBuilding.com writes that this width makes doing one-handed pushups much easier, and that if you compete, you'll actually get marked down for having your legs spread apart too far.
Step 3
Point your knees at the ground, and keep your knees straight.
Step 4
Shift your weight to the arm you plan to keep on the ground. Carpio notes that your fingers will probably end up pointing slightly inside, with the hand just to the upper right of your shoulder. BeastSkills.com notes that you can try another variation in which your hand is much closer to your body; keep your legs closer together, as if you were doing a regular two-handed pushup.
Step 5
Place your free hand and arm tight behind your back or leg, and balance on just your feet and the one hand.
Step 6
Lower yourself so that you end up with your shoulder and elbow level. This will bring you very close to the ground. If you want, you can try to go all the way to the ground, which may cause your shoulder to dip below your elbow. It will be harder to push back up if you go this low, so do this only if you know your shoulder and arm can handle it.
Step 7
Keep your other shoulder in line with the shoulder of the arm you're working. BeastSkills.com says raising the nonworking arm's shoulder higher than that of the arm you're working makes the move easier to do. That also means you're not getting as much of a workout. Try to keep your hips straight and your body in line like you would with regular pushups, though if you lift your nonworking shoulder, your hips will probably twist up along with it.
Step 8
Push back up to the starting position.
Tips and Warnings
- When doing one-handed pushups with your arm close in to your body, BeastSkills.com suggests pretending that you're twisting your hand into the ground. Don't actually move it, but pretend you're twisting it away from your body to bring your arm closer in, pressing on your side, which will help you get the right amount of tension in your arm. BeastSkills.com also suggests trying to balance on both feet and one forearm first, or doing one-handed pushups against a wall or an upright bar first. This helps you get a sense of the shift in balance before progressing to doing one-handed pushups on the floor.
- If you are attempting one-handed pushups for the first time, be aware that you're putting unusual strain on your arm and shoulder. Stop if your arm, shoulder or any other part of your body hurts or if you feel like you're about to lose your balance and tip over onto your back.
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