Are you starting to feel bored with the same exercise routine and want to try a more challenging variation? Why not try out your skills by doing one-handed push ups? One-handed push-ups are basically the same as classic push-ups, but you only use one hand to support your body weight and double the difficulty. You may have to work gradually to get the hang of it. You should build strength with elevated push ups (push ups with your torso higher than your feet) and “self-assisted” push ups (using one arm as a support) before trying real one-handed push ups.
Step
Part 1 of 3: Getting Started with Elevated Push Ups
Step 1. Find a higher surface
Elevated push ups with one arm can be a good way to start a real workout. By using a higher surface, most of your body weight will be supported by your feet, giving you a mechanical advantage. This position will make it easier for you to do push ups.
- Try using counter surfaces, steps, sofas, or walls at home. If you're training outside, use a bench or bar.
- Keep in mind, the higher the angle of the body, the greater the body weight that will be supported by the legs making it easier for you to do push ups.
- Don't overdo it. Find a surface and slope that matches your current strength level, and start there.
Step 2. Lean over with your legs open
In addition to the slope, the position of the feet will also make a difference. The wider the distance between the legs, the easier it will be for you to do push ups. Stand with your feet slightly wider than your shoulders, and slowly lower yourself into a push-up position on a higher surface.
- Some adherents of traditional understanding argue that one-handed push-ups should be done with the feet together. You don't have to follow that opinion. There's nothing wrong with starting with your feet wider and slowly pulling them closer as you progress.
- You should start with the "dominant" arm. Or, arms that make you comfortable and naturally stronger. You can also use the arms interchangeably.
- When you take a push-up position, let the free arm rest on top of your back or at the side of your thigh.
Step 3. Lower the body
With slow and careful movements, lower your body until your chest almost touches a higher surface. The arm supporting the body should be bent at a sharp angle of less than 90 degrees. If you wish, hold this position for a few seconds.
- Some people suggest keeping the whole body in a tense state when doing the downward movement. This condition is expected to help you as you push your body up. In addition, the position of the spine will also remain straight so as to reduce the risk of injury.
- Try to position the bent arms as close to the body as possible, not sticking out like chicken wings. Elbows that extend outward can cause shoulder and rotator cuff injuries.
- Hold your abs and tighten your glutes, or the muscles around your torso and buttocks.
Step 4. Push your body up
Push yourself from your side and return to the starting position in one smooth motion. The tension built up in the previous position and during this movement will help you jump up and complete the first "reps."
Imagine you are pushing the floor away, not pushing your body up. This drawing will allow you to generate more tension and engage more muscle groups
Step 5. Repeat and switch to the other side
Repeat the steps above and complete the reps for a full set. Then, switch to the other side. For example, if you start a push up with your right arm, try it with your left. Adjust the surface height to suit different arm strengths.
- Try doing about 6 reps in one set to start. Make sure you do it comfortably. In other words, you must be able to do full push ups in the correct position.
- If you like a challenge, try doing another set after resting for a few hours. Doing reps in a fit state will encourage you to adopt good posture and build greater strength and endurance.
- Once you feel comfortable at a certain level, lower the incline and increase the weight resistance. Keep repeating these steps until you don't need to use heights anymore.
Part 2 of 3: Building Strength with Self-Assisted Push Ups
Step 1. Lower your body to the floor supported by both hands
Continue the next step by doing a "self-assisted" push up. The movement is almost the same as a one-handed push-up, but uses a small assistive device to help you build more strength. First, lower your body slowly to the floor by resting on both hands. This push up is done on the floor, not using a higher surface.
- Get into the position as if you would do a regular push-up with two hands.
- Again, make sure your legs are spread a little wider than your shoulders.
Step 2. Extend your second arm outwards
Extend the second arm up and to the side. What is meant by the second arm is the arm that is not used to support the body. The goal is to let the free arm "help" the push-up movement by supporting a small part of the body weight, but try not to rely on the second arm as much as possible. Over time, your strength will build up so you no longer need the help of a second arm.
You can also place the helping arm on a slightly elevated surface
Step 3. Lower and raise your body
As before, lower your body slowly until your chest almost touches the floor and your arms supporting your weight form a sharp angle. Then, try to bounce up in one smooth motion.
- At first you may have difficulty pushing your body up. Does not matter. You simply shift a little body weight to the helping hand. Or, you can widen the position of the legs.
- Again, keep your core tight while doing push-ups to create tension in your body and protect your spine. Keep your elbows close to your body (don't stick out like chicken wings), and pull your shoulder blades down and back.
Step 4. Try a “negative” one-handed push-up, as a variation
Another movement that builds strength and is good for posture is the "negative" push-up. That means you're focusing on the negative phase or the losing phase. At this stage, you are almost doing a real one-handed push-up.
- Use one hand to perform this maneuver. Try to keep the free arm above your back.
- Take the starting position, and lower your body to the floor. Do the movement as slowly as possible so that you can control it.
- When you reach the bottom, place your free hand on the floor and push your body up. Continue until you have completed a set.
Step 5. Repeat and switch to the other side
Whether you're trying self-assisted push-ups or negative one-handed push-ups, be sure to switch to using the other arm. You can also change hands every rep, instead of completing a set first.
It is important to use both hands alternately to prevent muscle imbalances or strength differences
Part 3 of 3: Doing a Real One-Handed Push Up
Step 1. Take a push up position
All right, you know what to do now. Take a standard push-up position: prone on the floor, legs extended, and hands placed on the floor directly under the shoulders.
- Begin in an "up" position, or with your body lifted off the floor and supported by one arm.
- Try to stretch your legs. If you want to increase the difficulty, you can bring your feet together until they are almost touching.
- Free one arm and place it over your lower back.
- In the resting position, the elbows that support the body should be slightly bent, not locked.
Step 2. Lower your body by resting on one arm
Let your body move toward the floor. As much as possible try to control the movement. You should do the push-ups slowly and carefully, not straining or jerking. Continue until your chin is about a fist above the floor.
- For better balance, rotate your torso slightly away from your supporting arm so that it forms a triangle with your arms and legs. It will be more difficult to keep your hips and shoulders straight as you do the push-up. In short, try not to bend your hips.
- If you tilt your body, your chin will be in line with your free hand before you start the exercise.
- Remember to keep your elbows behind and close to your body, not sticking out. Pull the shoulder blades back.
Step 3. Push your body off the floor
Now, use all your strength to push your body off the floor to the starting position. Keep your back straight and stop the movement just before your elbows "lock". Safe! You've done a real one-handed push up!
- Make sure the muscles are as tight as they were before allowing you to “bouncy” up.
- Do the movement carefully and stop if you feel you can't do it. You can get injured if your arm is unable to support your body's weight.
Step 4. Repeat, if you feel able
Ideally, a real one-handed push-up would be the start of another series of push-ups. Try doing this with the other arm to see if you can complete a set of two, three, or more.
- Increase the portion of the exercise slowly. Start with one or two reps. Then rest for a few hours before trying again.
- Over time, you will be able to do more reps of push ups. Repeat until you feel tired to work your arm and chest muscles intensely!
Tips
- If you're starting to feel tired and want to give up, even though you have a few more reps left, continue. The action will bring benefits later and your condition will recover.
- Build arm strength before attempting push ups of this level of difficulty. For example, you can do about 30 regular push-ups with the correct posture. One-handed push-ups require the strength of your shoulders and triceps, especially if you have a fairly heavy body weight.
- Be careful, and stop before you get really tired. If your arms can't support you, you could injure yourself by falling on the floor!
Warning
- As with any strength training, stop immediately if you experience sudden, intense pain. If pain persists, contact a doctor immediately.
- The one-handed push up is a difficult and very challenging move. Take it slow and focus on correct posture so you don't hurt yourself.
