How to Learn to Do One Arm Push Ups

The one-handed pushup is a benchmark of fitness and strength. The exercise requires the development of subtle balance muscles to channel raw strength into a very difficult and awkwardly balanced exercise. With the right training and dedication, you can do a one-handed pushup within weeks.

One of the best ways to get the technique of a one-arm push up is to get a set of push up bars to make it harder. By using a push-up bar, it causes you to deepen the range of motion and eventually will lead way to a solid one-arm push up. I also recommend practicing both arms...you never know when a shoulder injury may occur and you might have to perform a one-arm with the opposite arm. (as with double arm push-ups, you can also start with your knees down, or another great way to learn the balance is widen your feet out for stability, but work on getting your feet closer every week until you master the move with your feet shoulder width apart).

The one-arm push-up is as much technique as it is strength. Spread your feet out wide in the push-up position then put most of your counter-pressure on the foot that's opposite your hand. Left-hand = right-foot. Right-hand=left foot. Then you'll be using much more of your core muscles to steady yourself down and back up again.

Try not to tilt your upper body upward as that really makes it look like you are doing it the easy way. Build your coordination up over the course of a couple weeks keeping your shoulders parallel to the floor so that when you go down to your deepest point both shoulders are low to the floor.

Strength training will be mostly tricep work and front delt (shoulder work). Lay on a bench with a single dumbbell. Do single-arm dumbbell press holding the dumbbell in a hammer (palms in) position. Use your ab/core muscles to compensate to keep you steady. Work up to going heavy since you won't be doing but only a few of these one-arm push-ups and you'll be supporting a lot of weight on that one arm. Train both sides to show your equal strength of both arms when you do your routine.