Pushups are a great way to build strength and endurance in your upper body. While a regular pushup is challenging enough, a one handed pushup takes it to the next level. This exercise requires a lot of practice and patience, but it's worth it in the end. In this article, we will guide you through the steps of doing a one handed pushup.
Step 1: Build Your Strength
Before attempting a one handed pushup, you need to build up your strength. Start with regular pushups, and then move on to diamond pushups and decline pushups. These exercises will help you build your chest, triceps, and shoulder muscles.
Step 2: Master The Plank Pose
The plank pose is a great exercise for building core strength, which is essential for doing a one handed pushup. Start by holding the plank pose for 30 seconds, and gradually increase the duration as you get stronger. Make sure to keep your body in a straight line from your head to your feet.
Step 3: Practice The One Arm Plank
The one arm plank is a great exercise for building the strength and balance needed for a one handed pushup. Begin by getting into the plank pose, and then lift one arm off the ground. Hold the pose for a few seconds, and then switch arms. Gradually increase the duration and reps as you get stronger.
Step 4: Master The One Handed Pushup Position
The one handed pushup position requires a lot of balance and stability. Start by getting into a regular pushup position, and then shift your weight onto one arm. Keep your body in a straight line from your head to your feet, and engage your core muscles.
Step 5: Lower Yourself Slowly
Lower yourself down towards the ground slowly, keeping your elbow close to your body. Make sure to keep your body in a straight line, and engage your core muscles to maintain balance. Lower yourself as far as you can, and then push yourself back up to the starting position.
Step 6: Repeat On The Other Side
Once you've completed a one handed pushup on one side, switch to the other side and repeat the process. It's important to maintain balance and stability throughout the exercise.
Step 7: Practice, Practice, Practice
Doing a one handed pushup requires a lot of practice and patience. Don't get discouraged if you can't do it right away. Keep practicing and building up your strength and balance, and eventually you'll be able to do it.
Step 8: Don't Forget To Stretch
Stretching is an important part of any workout routine, especially when it comes to challenging exercises like the one handed pushup. Make sure to stretch your chest, arms, and shoulders before and after you do the exercise.
Step 9: Listen To Your Body
It's important to listen to your body when doing any exercise. If you feel pain or discomfort, stop immediately and rest. Don't push yourself too hard, and gradually increase the intensity and duration of your workouts.
Step 10: Be Patient
Remember that doing a one handed pushup takes time and patience. Don't get frustrated if you don't see results right away. Keep practicing and building up your strength and balance, and eventually you'll be able to do it.
Step 11: Mix It Up
Once you've mastered the one handed pushup, don't be afraid to mix it up with other exercises. Try doing a one handed pushup followed by a clap pushup or a one handed pushup followed by a plank. This will help keep your workouts challenging and interesting.
Step 12: Have Fun
Remember that working out should be fun and rewarding. Don't take it too seriously, and enjoy the process of getting stronger and more fit.
Step 13: Get A Partner
Having a workout partner can be a great way to stay motivated and accountable. Find someone who shares your fitness goals, and challenge each other to push harder and achieve more.
Step 14: Keep Track Of Your Progress
Keeping track of your progress is a great way to stay motivated and see how far you've come. Keep a workout journal or use a fitness app to track your workouts and monitor your progress.
Step 15: Stay Consistent
Consistency is key when it comes to achieving your fitness goals. Make working out a part of your daily routine, and don't let anything get in the way of your progress. With time and effort, you can achieve anything you set your mind to.