How to Progress to a One Arm Push Up Safely
I've been working on my calisthenics in my flat for a year now, but the one-arm push up (OAPU) still feels impossible. Every time I try to shift the weight, my shoulder feels unstable. What's the best way to bridge the gap from standard push ups without wrecking my joints?
You gotta start with archer push ups, man. They let you slowly shift the percentage of weight to one side while keeping the other arm there for a safety net. It's the best way to build that specific lateral core tension.
Archer push ups are grand, but don't overlook incline one-arm push ups. Using a kitchen counter or a sturdy bench reduces the load significantly. It’s much easier to learn the balance and 'tripod' foot position when you aren't fighting 100% of your bodyweight.
@NorthernLass, the counter height tip is a lifesaver. I tried doing them on the floor immediately and nearly face-planted. How wide should the feet be? I feel like I'm cheating if they are too far apart.
It's not cheating, it's physics! Wide feet give you the stability to prevent your hips from rotating. As you get stronger, you can bring them closer together. Just like with a squat, the base matters.
@TXguy99 tried the archers this morning. Blimey, my core is more sore than my chest! Is that normal?
Totally normal. The OAPU is a full-body lift. If your obliques aren't firing, your torso will just twist and you'll lose all your power. Keep that core braced like you're taking a punch.
I found using a basketball or a soccer ball under the 'assisting' hand helped me. Because the ball is unstable, you naturally start putting less weight on it and more on the working arm.
That ball technique is a classic! It’s basically a progressive 'assisted' OAPU. Just be careful not to let the ball roll away and send you to the hospital, haha.
Has anyone tried using resistance bands for this? I have a set of bands at home but I'm not sure how to anchor them for a push up.
@MidwestMike I loop mine around a pull-up bar and then under my chest. It acts like a sling that helps you at the bottom (the hardest part) and tapers off as you reach the top. Really helps with the confidence.
The sling idea sounds brilliant. I’m always worried about my elbow snapping. Is there a specific arm angle I should aim for? My elbow tends to flare out when it gets heavy.
Keep it tucked! If your elbow flares to 90 degrees, you're asking for a rotator cuff injury. Aim for a 45-degree angle or even closer to your ribs. Think 'arrow' shape, not 'T' shape.
Agreed. And make sure you're screwing your hand into the floor—create that external rotation torque. It locks the shoulder in place.
Does anyone else find their 'off' arm gets in the way? I never know where to put it. Some people put it on their leg, others behind their back.
I prefer pinning it against my lower back. It keeps me from cheating by swinging it for momentum. Keep it tight!
I put mine on the opposite thigh. Helps me feel if my hips are staying level or if I'm tilting too much.
Just tried the 'arrow' arm position on an incline. Feels much more solid in the joint. No 'colourful' language from my shoulder today!
Nice! Now just stay patient. The tendons in your elbows take way longer to adapt than your muscles do. Don't go to failure every session.
True. Connective tissue is no joke. I usually do 3 sets of 5-8 reps of my hardest progression then finish with high rep standard push ups for the pump.