One Arm Pushup Progression | Proper Form & Full Tutorial
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- Опубликовано: 9 сен 2018
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The one arm pushup, commonly abbreviated as OAP, is a great advanced calisthenics exercise to pursue for building lots of strength in the chest, shoulders and triceps.
There are three main points to consider for proper from with the one arm pushup: leg placement, hand placement and rotation of the torso. All three of these points are explained in detail in the video so you understand how and why to use proper form.
Also, I explain how to learn the one arm pushup with progressions. Basically, this simply means doing OAPs with varying degrees of incline. Starting against the wall, then using a high incline, low incline and then taking it to the floor.
The OAP is an advanced push up exercise that highly recommend for anyone who's serious about gaining strength. Happy training!
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You could be johnny sins when hes on vacation...
Hahaah
Nigga what the hell hahahah
He looks more like syatt fitness to me
Lmao
Daddy chill
finally managed to do my first one armed pushup today!! :) this tutorial is amazing!! I'd also recommend one handed knee pushups to get started.
oh yeah, thanks for the additional info! congrats by the way :D
Great advice!!!
obamna
@@OddSauce SODAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA
Internal rotation!! Don't let Jeff Cavaliere hear you
I've watched many OAP tutorials and i can guarantee this is the best one in whole youtube👌🏻
Thanks
ali reza thanks :) that's an awesome compliment
No it is Not, the Only way to do them is Feet Together aka Prison Style.
@@fishertheadore6095 still haven’t seen that.
@@fishertheadore6095 Nah, having your feet together doesn’t really give you a strict one arm press up. You have to twist your body too much to compensate for imbalance.
A strick OAP with feet should width apart, with no twisting or turning. Just strait up and down, no head veering off to the side.
Who else is here during quarantine trying to to learn cool things?
Me too:)
I'm going to be an absolute wizard when they open the streets
Meee. I've been just doin loads of push ups and diamond pushups and stuff like that and decided to try and this and realized I could do a one arm push up which was a pleasant surprise lol
Uduka Mjoku hey bro, how many push ups do you do a day, I do 140 with perfect form and my max in one set is 36, how many pushups a day do you do (on average) to achieve this
Well first off, I did the more basic things like doing 20-30 Military push ups everyday, then I did that till I was able to do 50at once(idk if u really need to go to 50 but I kept getting 49 so I made it my goal😂). Then I switched to diamond and rn I could do about 20 at once which is when I tried the one armed push up. Also doing other workouts on the side will always help. I don't have access to a gym(but if u do use one or try to get access ofc) but I do some arm workouts with dumbells like once a week along with other workouts too. So yeah, obviously don't only do pushups but do other arm workouts too
I also noticed my left arm is a lot a bit weaker than my right arm rn because I have to spread out my legs more to even kind of do one with it. But with my right arm I could do about 3-4. So that's something I need to work on. And try to make sure your arms are even by doing non push up a workouts because I noticed that I sometimes lean more of the pressure on 1 arm causing it to do most of the work but I do this subconsciously. So yeah make sure your arms strength are even.
you wont believe how helpful this video was for me, i’ve watched many oap tutorial videos, i have finally able to do the oap, this video was very helpful. keep it up!
I did my firsts one arm pushups just after seeing your tutorial! I needed the technique. Thank you for the teachings!
You’ve given the first tutorial I’ve seen that emphasized the rotation on the decent. That’s a game-changer for me.
Really good video. Been struggling with these for a while some time ago but following your progression showed immediate results.
Just managed my very first OAPs! Thanks!!
Another good video. This was one exercise I never got the hang of. Time to give it another try.
Thank you man!
That rotation tip really helped. I didn’t do a full rep but managed to push myself up from the floor
OMG I thought you're Johnny Sins by thumbnail
Its not too late to quit
Repent brother
Thank you for the awesome progressions, it gave me more confidence in performing these. 💥💥 Tutorial
Just did my first one on both arms thanks to the progressions in this video. Thanks!
Well, I exactly know the reason I subscribed ❤️❤️❤️. I learned so much stuff. Thank you!!! 💪🔥
The best channel to learn calisthenics.
Thanks for the tips! Man even elevated ones are challenging at the moment, see how it goes . .
Thank you. I appreciate the way you explain this.
Great video, thank you so much. Best regards Greg
Great explanation Mr Rayan .
You explain from basic it's best 👍💯
Hi Ryan. I like your explanation . A lot of thanks !
Great tutorial, thank you.
Today is the first day when I did One hand push up) I did it for 2 reps with not perfect form) before today my record was 9 reps of low incline OHP. You really helped me) wishing you good luck with everything you do)
Impossible, even the wall one arm is harder than a regular pushup
Awesome tips!
Awesome tutorial now I can do it!
you really are amazing it works like magic
Thank you so much for this video, I had no idea I was doing it wrong and I did my first one arm incline push-ups today, and I am super close to doing an actual one arm push up. (Can't quite get the push back up part, but I'm almost there) Not only that but if feels a lot more natural than the way I was doing before.
Very cool in this time of closed gyms!
Johnny when he be a calisthenics master. _/\_
Thank you!
Great video Gentleman
Great tutorial. Being confined home, no gym, I rediscovered push-ups. With the help of this vid I was able to execute my 1st full one arm push-up just now (both sides)! Btw one question: should the chest touch the floor in a full rep? Mine did, but I'm not sure. Based on the vids ususally they leave a small gap between the chest and the floor. Thanks:)
Just make sure you lock your shoulder in place to prevent injury, i recommed you to bring your chest to your palm
Goodluck!
Why is this channel has so less subscribers
Bro I will subscribe for this quality content
You are great 😊
I recommed gripping on dumbbels - that way you also train your palm & forarm &&& you prevent pressure on your wrist
Love your videos 💪
I start doing calisthenics 2 month ago, but since iam having some pain in my left shoulder I decided to start training one arm push up and I was amazed when I was able to do one arm push up on my right side. Not perfect form but I see iam the strength to do them. So this could be my first calisthenics achievement unlocked very soon
More please
@ Nice work young Man !...perhaps there can be a RUclips one arm push up challenge to emulate...?
I’ve been practicing these before I watched your video. My back was hurting like hell whenever I did them. I need more advice for the internal rotation.
Its more of a intention that the actual movement of the hand. by trying to rotate the hand internally, the form of the arm is better because you engage your muscles in a different way.
i know my arm is strong enough to support one arm push up. But i can't manage to get balance. The internal rotating trick did it. I finally can do 1 arm now and it feels great
Awesome video!!! Please do a video on pistol squat!!!
Suman Thiyagarajan thanks! And will do. Pistol squat is on the list.
I did it and my whole body cracked
Gotta be built different when this all over
This was 7 months ago, you built different yet?
@@TidiestTitan378 compared to 7 months ago I'm built totally different
How many regular pushaps i need to do to move on OAP?
Tnx sir
Would the form at 4:20 be considered good because I can do them like that but I feel like they can be better
I just learned it a few days ago
I get better improvements since doing archer PU with supporting hand up front, it mimic the full OAP
Should you go all the way down until your chest touches the floor while you're doing a one arm pushup ?
How many reps and sets to get it?
Great video. Keep at it... But the OAP is an advanced push up, so if someone can barely do more than a few regular push ups, what´s your recommendation of number of sets/reps before starting the OAP?
3 sets of 25 imo, it does not need to be that much as the pregression starts of easier than most.
How many reps and sets? 8reps 5 sets per arm?
Awesome tutorial !
It took me around 1 month to master it
Are you supposed to twist on the way down w/ the OAP? I see some videos saying to stay pointed straight ahead.
You don’t have to twist, but it’s a lot harder if you keep straight. I found the twist necessary in order to maintain my center of balance in the beginning, but now I train the OAP straight.
I succesfully learned OAP :D
Oh that's why lol i was not rotating i was basically just going straight down i could only do like 3 and i didn't get why because i am generally strong af
wtf i thought u were Johnny Sins from the thumbnail.
I decide to learn OAP
because 3 sets x 30 reps or 4 sets x20 reps standard push up becomes easier
btw I started push ups from 3 reps. So I would give OAP a try.. who knows.
My goal is to do a planche push-up
The irony that we're all on an OAP progression.
So if i move over to a harder progression. I focus on negatives? And try to get up to 8 negatives before trying an actual rep?
He doesn't only do calisthenics look at his calluses
Dude I thought you were Johny Sins for a moment lolll
What's the difference between weighted push ups and oap?
Weighted is keeping the standard push up form while the OAP completely changes up your body angle and muscle recruitment. The need to press up with one arm makes your center of gravity completely different and it’s truly an entirely different exercise because of that.
@@MinusTheGym Oh thanks! Is there any difference for muscle development?
I thought, Johnny Sins shows how to do one arm push ups 😂
Basically I need:
Mastering
Archer push ups
One arm assited push ups
One arm negative push ups
sup sup johnny
What about archer push ups
I've made a tutorial for archers and typewriters too :) ruclips.net/video/ZLWko5aP1FM/видео.html
1:50 - This is just for me, hope you guys don't mind :P
This use to have zero dislike but now it has five 😣 now..
Johnny sins comming in clutch for tha boys once more
i get elbow painn from this
Sir! You look like Johnny Sins.
Didn't know Johnny Sins was into calisthenics although... I suppose it shouldn't be surprising
johnny sins doing calisthenic workout vids now
Man you really look like Johnny 🤣🤣😂
That's not an internal rotation .. that's more of a bend or twist of the torso, Away from the supporting arm or towards the centre line.
God loves you so much get too know him before it's too late ❤️❤️❤️
Thanks papa sins
he looks like him
Joni Sing 😂
brother of Johnny Sins ? 🤣🤣🤣 you look like
Johnny sins at the gym be like
Gotta admire how many people who know Johnny Sins is XD
Hello Johnny sins😅
Thanks Jony sins
My Brotha, splay Your Legs, are You Crazy? You're teachin' Men to do the One Arm Push-Up *INCORRECTLY.* The True Way, is *Feet Together.* Think Prison Style. Feet together is the Most Effective and Only way to do them, a True Mastery of Strength. If You cannot do it this Way, then ayou cannot do One Arm Push-Ups *PERIOD.* Nothin' to be Ashamed of.
The balance tho,
Why tf torture yourself with an uncomfortable position,
Splaying the legs too much obviously makes it much easier,
But for me a shoulder width apart(normal pushup position) is just fine for me and it makes me feel the contraction on my pecs,shoulder,triceps....
Hell why not do the standard pushup with feet together?
Its for a good f,ing reason
I like your face
brazzers
Johnny sinns lookin ahhh
Why he looks like johny sins
Learn the Old Age Pensioner?
Ah man you’re so funny
Really, you shouldn’t be veering off to the side. Body would be strait, no twisting, push up and down,
Thank you, mister sins
jonny sins