Heather Marr is an NYC-based personal trainer and The Model Trainer Method creator, whose A-list client roster includes some of the world’s most famous supermodels. Ahead, she shares how to do one arm push ups.
Once you've mastered the regular push up, it’s time to take your bodyweight training to the next level. The one arm pushup is an advanced exercise worthy of bragging rights. It’s a killer move for the chest and core and can be conveniently performed anywhere. Go from regular push ups to the single arm variation with three easy progressions. Here's how.
How To Do One Arm Push-Ups
Step 1: Assisted Medicine Ball One Arm Push Up
The idea here is to rely as little as possible on the assisted side arm and focus on using the working arm as much as possible. With practice and as you gain strength, you will rely less and less on the assisted side. The further away the medicine ball is from your body, the more difficult the move is.
How to Do It: Begin by getting into a push up position with your left hand on the floor under your shoulder (working arm) and your right hand resting on the medicine ball (assisted arm.) This is your starting position. Slowly lower your chest towards the ground by bending at the elbow while breathing in. When your torso nearly reaches the ground, you will push up using your chest to return to the starting position while breathing out. That is one rep. Once you complete the reps with your right hand on the ball, simply switch arms to perform your set on the opposite side.
Step 2: Elevated One Arm Push Up
Performing incline push ups using an elevated surface to place the hands removes some of the bodyweight. This is also true when performing a one arm push up using an elevated surface. This move is a stepping stone to build your strength until you are able to perform the exercise with your full bodyweight on a flat surface. The higher the incline, the more bodyweight is removed and the easier the exercise is. As you get stronger with time, lower the incline being used to add more of your bodyweight to the exercise and increase difficulty.
How to Do It: Begin by spreading your feet, keep your core tight and face a tall bar or box. Place your left hand on the elevated surface and your right arm behind your back. This is your starting position. Slowly lower your chest to the bar/box by bending at the elbow while breathing in. When your torso nearly reaches the surface, you will push up using your chest to return to the starting position while breathing out. That is one rep. Once you complete the reps with your left hand on the surface simply switch arms to perform your set on the opposite side.
Step 3: One Arm Push Ups
Mission accomplished! You've officially reached boss status and are able to perform one arm push ups. These are an excellent addition to your current chest and core programs. This advanced push-up variation has the added bonus of unilateral training to ensure that you're working both sides equally.
How to Do It: Begin by getting into a high plank position, keep your core tight with your feet spread. Place your left hand on the ground under your shoulder and your right arm behind your back. This is your starting position. Slowly lower your chest towards the ground by bending at the elbow while breathing in. When your torso nearly reaches the ground, push up using your chest to return to the starting position while breathing out. That is one rep. Once you complete the reps with your left hand on the ground, simply switch arms to perform your set on the opposite side.