How to Do a 1-Arm Pushup (3 SIMPLE STEPS!)
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- Опубликовано: 18 июн 2024
- Have you ever wished you could do a 1 arm pushup but fell flat on your face every time you tried? Well, I’ve got good news for you. If you can do 15 normal pushups with perfect form, then you can already do one armed pushups.
It’s all about the mechanics you use on this chest exercise and you must make sure you get them right if you want to start repping them out.
First, make sure that you turn the hand that’s on the ground inward about 45 degrees.
Do not worry about shoulder internal rotation here. That is going to get fixed in step three.
Second, place the foot on the opposite side as far away from the body as is comfortable. This will establish a good counterbalance and make the pushup easier to execute.
Finally, as you start lowering your chest to the ground make sure to rotate it towards the wide leg. This, as mentioned, will normalize the rotation in the shoulder joint and alleviate any stress that would have been there from step one.
Not only this, but the combination of all three of these moves puts your body into perfect balance and allows the biomechanics of the exercise to work in your favor.
Far too often people just don’t know how to align their bodies in space to do the exercise effectively. Again, it’s not really a strength issue that is holding you back. It’s the lack of proper mechanics that are preventing you from using the proper leverage to execute one arm pushups properly.
If you are looking for more tutorials on calisthenic exercises like the one armed pushup or single arm pushup, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - bit.ly/2b0coMW
For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). 
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Haha, it bloody works. I can now do like 10 1-arm pushups. So simple
Well done!!
Am struggling with the lowering phase. Like my balance is off and I am going to fall over. Any suggestions?
@@hussainchoudhury8846 Spread your legs further put more weight onto the outside of your pec muscle. I promise you, they do work 😅
@@hussainchoudhury8846Hey I do callestentics! Maybe you can extend your leg a little bit more for more balance
Damn bro 10 in a row is crazy. You're very strong brother
This is extremely clear. I’ll definitely be implementing this when I have the chance.
Now is the chance. It took you longer to type than doing a set of 1 arm pushups.
@awezmo5499 Fair chance it was a toilet comment. 👍
@@ThiefOfNavarrehaha brother is hyped imma go try it
Yeah I went straight for it the moment I watched this and ended up just cracking my entire spine
I feel as if he was about to say a big "HOWEVER" at the very end.
"HOWEVER...
you need to be way stronger."
Feels so weird seeing you without AthleanX t-shirt :D
One arm pull up next please
First be able to do 15 pull-ups in a row with good form...
😂@@link1day
Then raise the opposite leg as far away from your body as possible.
Then pull your body up while keeping your chest turned
@@link1day thats for muscle ups lol. i dont like performing the movement, however. i just stick to pull ups.
worked instantly 💪🏻
My body cracked like 20 times in a second 😂
I can do push-ups all day but could never get the one arm - thought I wasn’t strong enough 😅😂. Just was doing it bloody wrong!! Legend Jeff, appreciate you as always
This channel is the best for technique. Worked like a charm no pain whatsoever
Wow, this actually worked! I'm gonna start using these!
Wtf?! It actually worked
Red shirt is throwing me off man! Haha
Why?
@@dwaynejohnson8225because we're used to him shirtless
@@dwaynejohnson8225bright and noticeable
@@dwaynejohnson8225he almost never wears a shirt in his videos
Finally! Finally someone making sense! Thank you so much.
Wait. What?
Lol. I actually can! I have just had terrible techniques all the times Ove tried before!
Push ups (of all kinds) are definitly on the menu this summer!
Up next:
"One armed pushups are killing your gains."
Finally! So many videos talk about progressing into a one-arm, but this is the first one I've seen that breaks down how to actually DO it.
I love this. I can't imagine how many more things are possible with the abilities I already have. Man, I hope you do this with more exercises and maybe even diet. Thanks Jeff!
Wowwww ... I just did 4 ... Could've done more but came to comment on excitement
Continue doing more shorts like these , sometimes we just wanna learn stuff on the go
the number of people i see copying your stuff and posting it as if it's their own is crazy. I'm pissed off for you. Thanks for all you do
Holy shit, did 3, thanks man!
The most concise and perfect workout tutorial Ive ever seen 😅🔥
im definitely doing this after my tailbone pain heals
Damn bro this actually helped thanks😊
thank you so much
Ty sir :) I had no idea!!
Awesome Jeff...💪
Thank you Jeff ❤
I can do some. This is so cool; I can’t believe it actually worked when I tried it haha 💛
ROCKY push ups @m in Jeff💪💪💪
I can easily do 30 pushups with perfect form. I tried this and fell on my face….5 times.
I can do 60-70 and also fell on my face.
Yup I can hit about 20-25 push ups , no bueno with my 1 arm attempt. Must continue training I suppose.
same bro i can do like 45 pushups with form and this is hard af
I did it!
Chuck Norris pushes the ground away from himself.
I just did 2 for the first time it worked!!!
Love you broooo thank youuuuu
I swear this dude can read our Minds😂, i was thinking of doing a 1 hand pushup then this popped up from notifications
Así sí que puedo , pero aparte de buena biomecánica , se necesita fuerza y ponerle un poco más de ganas...😅😅😅 Ánimo chicos...
Grande Jeff , gracias maestro 😊
Nice video 🔥
One handed pushup is a life saver. When Im on vacation I always do them before bed time. To me (110kg) they are challenging as 2.5-3 plate bench press. I wish I had a good vacation routine for other body parts but they just dont work if you are a heavy lifter :)
Not going to try that yet. However I am sure it is safer than most of the 'bto science'. Great where have you been all my life!
Nice, now I just need to learn how to do a backflip xD
Wow! Current normal max is probably 35-40. Was over 100 in my teens but I'm 46 & though worked in a very physical industry(fishing) My best one arm(I don't train, or didn't until last week but was an athlete) was 1-3, never even tried my left. Watched this video and did 11 on my right & 14 on my left which was strange to me. Shocked! Felt like cheating having my leg out to the side but I'm 46 & never made progress trying them like normal pushups. Much easier. Now to work on better form.
Dear Jeff, now please do a video of how to do a handstand push up
Woah this actually worked
can you do 1 arm clapping push-ups?
Not a huge fan of this guy, but this is impossible to deny. It brought me from 0 to 11 one arm push ups. I can do about 40 regular push-ups btw
My entire back popped but it works lol
Well I’ll be damn I can do 1 arm pushups now.
Good news!
I dont know why I can't
And i do 60 push ups in a row
I can do superman push ups, clap push ups.. etc
It doesn't make sense
I'm glad I'm not the only one...
Do 1 arm inclined pushup first, and 1 arm pushup on knees
We're becoming Lruce Bee with this one
True!
Hope u wear more t shirt like this 😊
Zohan can do no arm pushups, I’m trying to get there one day. Don’t mess with the Zohan
👏🏻
Ayyyyeee some color with clothes today
I can do 25 clean regular push ups but even with this one hand push up advice I can't get to the floor 😅
Jeff, can you please do a progression for human flag?
Could this be a replacement for DB Bench Press when let's say working out in a part or somewhere with no equipment and you have to do BW exercises only?
Didn't work for me but did get a nice crack in my back :D
I thought I was too weak , turns out my technique was just wrong 😂
Internal rotation
Still can't get it. My back.cracked like crazy though.
I really appreciate the new use of after effects on the shorts
Ive done like 20 clean pushups in a row but now that Im rested I still cant do a one arm pushup
Instructions unclear I cracked my back
We missed the Rockey music in the video
🎉🎉🎉
Ok well I will give it a try And see what happens
OK, easy. Now try one arm handstand pushup on rings.
I just threw out my back by contorting it the wrong way
Thanks Jeff
Wow lol thank you 💪🙋🏻♀️ I did one armed push ups for the first time 🤩
I'll try when I'm ripped like Jeff.
I can do 80 push-ups in good form and for the first time I just did my first one arm push-up 😅
Haahaa! it's true! :D
Now do a one handed pull-up! No cheating!😈💪🏻✌🏻
Damn I thought Alexa was close bc of the mic, but she was definitely pressing up on that man way too much wtf
What about one arm, one leg pushup?
Can you tell your forearm size Jeff? Pleaseee???
I can't even lower my body a damn millimeter. Can barely stay on balance
I can do 80 normal pushups but still cant do 1 arm pushup 😢
I can do way more than 15 regular good form pushups but my shoulders burn from just doing those, there’s no way my shoulder could handle one arm pushups.
This anything but the perfect technique
I can do 45 pushups but still can’t do a single one arm push up 😂lol😅.
Great, now show us the no arm pushup
That’s gonna mess with your gains
I can do right hand
I can do no arm push ups as many as I don`t want to...
Next video: why one arm push ups are killing your gains
Nice hack.
When I joined the Air Force at 21 in 1971 there was a smart ass that was giving me hell about his ability to do regular pushups. I weighed only 156 and was extremely lean probably less than 7-8% bf. So I dropped and did 27 in excellent form, then 15 on my weaker side. I said now what? He hated my guts! It was awesome 😂
what’s with the t-shirt?
why is athlean x wearing a shirt?
I can do 40 push ups even after implying this i can do 1 one arm pushup
A lot easier if you start out with the other arm still on the ground for stability. Simply don't push with that arm.
didnt work at all. what do i do?
Incline one arm push, one arm pushup on knees
Shouldn't it be "don't"? What's the benefit? Having to work both sides? Why not just do more regular?
its harder thats why. you have 2 hands on the regular and 1 which is way harder because the weight is all on the 1 arm without assistance
If you don't know the benefits of training unilaterally, you need to learn more
Well... The thing about one arm push up is that its difficulty is heavily related to the form of execution. The strict form requires the chest PARALLEL to the ground. The more you lean towards the working arm, the easier it gets. Jeff here is somewhere on the middle. Not terrible form but not ideal either. From his point of view it is ideal as the purpose of this video is to make the exercise easy - good for boosting your ego but not anything functional.
You just don't understand the exercise mechanic, if you don't lean it will be like a table with 3 legs easily falling towards the missing leg, by leaning you shift center of gravity towards the pressing arm to make your body become a tripod aka more stable. (Neither variation is wrong)
Chest PARALLEL to the ground has nothing to do with being "strict", you can do it strict or not strict in both variations.
Training in all the planes is functional, thinking that an exercise is limited to Sagittal plane isn't.
@@LittleBpaulmuller-Owners
Actually I do understand the exercise because I have spent some time trying to do it right. Here is a little guide of how it's done (it is NOT supposed to be easy)
ruclips.net/video/KIEAbfk4cQU/видео.htmlsi=sWXNf_tgd3Ntr_Cq
This is why Leon Edwards has the most aesthetic physique
@@wasdperson9581 you commented that in every clip
@@LittleBpaulmuller-Owners Nuh uh
Thanks but archer is 😢