Push ups are one of the most basic and effective exercises for building upper body strength. However, the one arm push up is a more advanced variation that requires an immense amount of strength and control. If you're looking to add this impressive move to your fitness routine, read on for a step-by-step progression guide.
Step 1: Build Your Foundation
Before attempting the one arm push up, it's important to have a strong foundation of basic push ups. Start with traditional push ups and work on increasing your reps and perfecting your form. Once you can comfortably perform 20-30 push ups in a set, you're ready to move on to the next step.
Step 2: Master the One Arm Plank
The one arm plank is a great exercise for building the core and upper body strength needed for the one arm push up. Begin in a traditional plank position, then shift your weight to one arm while keeping your body straight and stable. Hold for 10-15 seconds, then switch to the other arm. Repeat for 3-5 sets.
Step 3: Practice Half One Arm Push Ups
Start in a traditional push up position, then shift your weight to one arm while lowering your body halfway down. Push back up to the starting position and repeat on the other arm. Aim for 3-5 sets of 5-10 reps on each arm.
Step 4: Work on Full One Arm Push Ups
Once you've mastered the half one arm push up, it's time to work on the full version. Begin in a traditional push up position, then shift your weight to one arm while lowering your body all the way down. Push back up to the starting position and repeat on the other arm. Start with 3-5 sets of 1-2 reps on each arm, then gradually increase as you get stronger.
Step 5: Add Variations
Once you've mastered the basic one arm push up, there are plenty of variations you can add to keep challenging yourself. Try adding a clap between reps, or performing the push up on an unstable surface like a medicine ball or balance board.
Conclusion
The one arm push up is a challenging but rewarding exercise that can take your upper body strength to the next level. With patience and persistence, anyone can work their way up to this impressive move. Remember to always focus on proper form and gradually increase your reps and sets as you get stronger.