Introducing the King of upper body exercises – The one arm push-up.
This one’s not for the faint of heart. If you can’t do at least 30 picture perfect push-ups, you have no business in attempting this exercise. Work your way up to it gradually, by mastering the regular push-up and getting proficient at doing diamond (very close grip) push-ups.
Strength is a Skill
The fastest way to learn the one arm push-up is to do multiple sets of this beauty every day! The key here is not to fatigue the muscles during your practice sets, but to improve neural wiring and thus ingrain this new movement pattern.
Do a quick 2-3 reps 3-5x/day, never going to failure and focusing on tightening up the form instead of working the muscles.
This technique, called “Greasing the Groove”, was developed by Russian special forces instructor Pavel Tsatsouline and can be used to learn and perfect any exercise. It is highly effective at improving strength, skill and technique without interfering with workout recovery. Greasing the Groove does not replace your usual workout routine, but supplement it with skill based training.
In fact, I used this technique to learn to do a handstand.
One Arm Push-Up Form Check:
- Keep your working arm close to your upper body
- Keep your abs tight throughout
- Don’t spread your legs out too far
Aim for 2- 5 sets of 5- 12 reps. Higher reps for growth. Lower reps for strength/ power and practicing form.
If you can do 12 clean one arm push-ups, elevate your feet on a bench to increase resistance and stimulate additional growth. Keep me posted on your progress.
I’ll see you at the gym.