One Arm Pushup Progression — The Ultimate Guide

Let’s be honest; single-limb bodyweight exercises, like one-arm push-ups, pistol squats, and one-arm pull-ups, look badass. They symbolize strength, dedication, grit, and fitness. Pick up any boxing movie, and it’ll probably have a motivational montage of the protagonist performing one-arm push-ups to prepare for his big fight. Sylvester Stallone performed one-arm push-ups in Rocky 1 (1976) before his fight with Apollo Creed.

Unlike conventional push-ups, one-arm push-ups (OAPs) are a full-body exercise, leading to greater calorie expenditure. Plus, they improve your functionality and overall athletic performance by boosting your coordination, core stability, balance, and upper body strength and fixing muscle and strength imbalances. 

The 19 Step One Arm Pushup Progression Plan

One-arm push-ups are a high-skill movement. Beginners shouldn’t expect to do them on their first day at the gym. It might take you anywhere between eight to 12 weeks to complete a strict OAP. Given below are 19-step one-arm push-up progression exercises that will help you build the necessary strength, balance, and stability to master this exercise:

Step 1: Conventional Push-Up

You must drill the conventional push-up before you start experimenting with its advanced variation. It will help you build a solid foundation, the benefits of which will carry over to every other upper-body exercise. 

Steps:

1. Lie on the floor on your stomach. Your body should be in a straight line at the starting position.
2. Place your hands right outside your chest at your nipple level. Position your feet hip-width apart and curl your toes.
3. Keeping your upper arms close to your sides, extend your elbows.
4. You must lock out your elbows at the top in the one-arm push-up progression plan.
5. Slowly lower to the starting position by flexing your elbows.
6. Repeat for recommended reps.

The big assumption here is that you already have a bodyweight push-up. Folks that cannot do a bodyweight push-up should begin with wall push-ups. They must then progress to the incline push-ups, which involves performing this exercise by placing your hands on an elevated surface like a flat bench or a chair while your feet are grounded. The exerciser must then move on to the knee push-ups. Keeping your knees on the ground significantly limits the demand on your arms. 

Step 2: Wide Push-Up

Wide push-ups deliver a deeper pectoral stretch, biasing hypertrophy. The movement mechanics of this push-up variation will also help develop the upper body strength required to perform an OAP. 

Steps:

1. Lie prone on the floor. Place your hands a few inches outside your chest and your feet shoulder-width apart.
2. Your upper arms should be at a 45-degree angle with your torso. Flaring your elbows will strain your shoulder joint, and pulling your elbows toward your torso in this exercise will lead to triceps engagement.
3. Drive through your whole hand to reach the movement’s top and pause and contract your pecs for optimal muscle fiber engagement.
4. Rinse and repeat.

Step 3: Diamond Push-Up

The diamond push-up variation is incredibly effective in developing the requisite strength and core stability to perform an OAP. 

Steps:

1. Get on all fours. Your hands should be under your shoulders, and your knees under your hips.
2. Position your hands together under your chest so your index fingers and thumbs are in contact. Your hands must form a diamond shape in this position.
3. Extend your legs behind you to get into a high plank position.
4. Lower your chest to your hands by driving your elbows at a 45-degree angle with your torso. Keeping your elbows too close to your sides will result in greater triceps engagement.
5. Explode back to the starting position.
6. Repeat for recommended reps.

Step 4: Deficit Push-Up

The deficit push-up can be an incredibly effective movement in your exercise arsenal to develop a strict one-arm push-up. This exercise requires two sturdy elevated platforms like yoga blocks or parallettes. Alternatively, you could use a pair of dumbbells. 

Steps:

1. Position a yoga block outside your chest width on each side.
2. Place your hands on the yoga blocks and get into a high plank position.
3. Lower yourself by bending your elbows.
4. Your chest should touch the floor at the bottom of the position.

Step 5: Decline Push-Up

This variation is the mirror opposite of the incline push-up. The setup emphasizes your chest and triceps more than the conventional push-up. 

Steps:

1. Get on all fours before an elevated surface like a flat bench or chair.
2. Place your hands just outside shoulder width and shift your weight onto your hands and shoulders, simultaneously extending your legs and planting them on the chair.
3. Keeping your body in a straight line, bend your elbows to bring your chest to the floor.
4. Repeat for recommended reps.

Step 6: Push-Up Isometric Holds

An MDPI study states, “Isometric training increases strength and the muscles’ ability to produce power by changing the muscle length.” This can help build the explosive strength required for a one-arm push-up. [1]

Steps:

1. Get into a high push-up position. Your arms should be extended, and your body should be in a straight line.
2. Slowly lower yourself by bending your elbows until your upper arms are parallel to the floor.
3. Hold this position for as long as possible.

Step 7: One-Leg Push-Up

Most people overlook the role of leg drive while performing the OAP. Plus, the single-leg push-up variation will help improve your core strength and balance. 

Steps:

1. Get into a high plank position with your feet shoulder-width apart.
2. Lift your left leg toward the ceiling without bending your knee.
3. Lower your chest to the floor by bending your elbows.
4. Repeat for recommended reps before switching sides.

Step 8: Pike Push-Up

This is a decline push-up variation. However, since your hips will be raised, it will put a much greater demand on your shoulders. Practice the downward facing dog pose to get used to this exercise’s setup. 

Steps:

1. Get into a high plank position.
2. Drive your hands into the floor and extend your shoulders to lift your hips toward the ceiling. Your body should resemble an inverted ‘V’ at the starting position.
3. Keep your back and head neutral throughout the movement and maintain a slight knee bend.
4. Lower your head toward the floor and between your hands by bending your elbows.
5. Explode back to the starting position.
6. Repeat for recommended reps.

Step 9: Uneven Push-Up

With this exercise, we are heading into the one-arm push-up territory. These exercises will help build the strength and balance required to complete a OAP. 

Steps:

1. Lie on your stomach on the floor. Place a basketball or a similar elevated object beside your chest on the right side.
2. Plant your left hand on the floor next to your chest and your right hand on the basketball.
3. Extend your elbows to get into a high push-up position.
4. Slowly lower your chest to the floor by flexing your elbows.
5. Repeat for recommended reps.

Step 10: Archer Push-Up

The archer push-up takes the uneven push-up one step further. In this exercise, you’ll follow a 45-degree line of motion toward your hands instead of moving vertically. 

Steps:

1. Get on all fours with your hands under your shoulders and your knees under your hips.
2. Place your hands wider than shoulder-width apart. Rotate your palms outwards so your fingers point toward the walls on your sides.
3. Spread your legs so your feet are in line with your hands.
4. Your elbows should be extended in the starting position.
5. Lower your left shoulder over your left hand. Your left elbow will flex while the right elbow extends.
6. Return to the starting position.
7. Repeat on the right side.
8. Alternate between sides for the recommended reps.

Step 11: Typewriter Push-Up

This is an archer push-up variation. However, since you remain low to the floor during this exercise, you will experience a much greater pectoral stimulation. 

Steps:

1. Get into the archer push-up starting position with your hands and feet placed wider than shoulder-width apart.
2. Slowly lower your chest by bending your elbows until your chest is a few inches off the floor.
3. Bring your right shoulder over your right hand by extending your left elbow and flexing your right.
4. From this position, extend your right elbow while flexing your left to bring your left shoulder over your left hand.
5. Alternate between sides for the recommended reps.

Step 12: Circular Push-Up

This one arm pushup progression exercise combines the archer and typewriter push-ups. You must properly warm up your chest and shoulder rotator cuffs before performing circular push-ups. 

Steps:

1. Assume the archer push-up starting position.
2. Drive through your right hand to bring your left shoulder over your left hand in a circular sweeping motion.
3. From this position, bring your right shoulder over your right hand by extending your left elbow.
4. Extend your right elbow and return to the top position in a circular motion.
5. Repeat for recommended reps using the same anti-clockwise motion before switching to the clockwise direction.

Step 13: One-Arm Negative Push-Ups

Get ready to work on one arm. Doing only eccentrics will help you build the strength required for a one-arm pushup. 

According to a British Journal of Sports Medicine study, “When eccentric exercise was performed at higher intensities compared with concentric training, total strength, and eccentric strength increased more significantly.” [2]

Steps:

1. Kneel on the floor.
2. Bend over and place your right hand outside shoulder-width.
3. Extend your legs behind you and place your feet shoulder-width apart.
4. Keep your left hand on the hamstring of the same side.
5. Slowly lower your chest to the floor by bending your elbow, keeping it close to your side.
6. Once at the bottom of the position, place your left hand on the floor and use both arms to return to the starting position.
7. Repeat for recommended reps before switching sides.

Step 14: One-Arm Positive Push-Ups

Compared to the one arm pushup negatives, you’ll take the opposite approach in this exercise. You’ll use both hands during eccentrics and push off the floor using one arm. 

Steps:

1. Get into a high push-up position.
2. Slowly lower to the floor until your chest is a few inches from touching it.
3. Lift your left hand off the floor and place it on your left hamstring.
4. Extend your right elbow while driving your hand into the floor.
5. When at the top of the position, return your left hand to the floor.
6. Repeat for desired reps before switching sides.

Step 15: One-Arm Wall Push-Up

After drilling the eccentric and concentric phase-focused one arm pushup variations, it’s time to combine them. However, you’ll start with doing the single-arm push-up on the wall to get a feel of the movement mechanics. 

Steps:

1. Stand a few inches away from a wall.
2. Place your right hand on the wall outside your chest.
3. Hold your left hand behind your back.
4. Brace your core and lower your chest to the wall by flexing your elbow.
5. Keeping your shoulders square, extend your elbow until your arm is in a straight line.
6. Repeat for recommended reps before switching sides.

Step 16: One-Arm Half-Rep Push-Up

You’ll perform this exercise on the floor but limit your range of motion to get comfortable with the movement pattern. 

Steps:

1. Get into a high plank position on the floor. Your feet should be hip-width apart.
2. Lift your left hand off the floor and place it on your left hamstring for support and stability.
3. Slightly lean over your right hand.
4. Lower your chest toward the floor by bending your right elbow until your upper arm is parallel to the floor.
5. Reverse the movement to return to the starting position.
6. Repeat for recommended reps before switching sides.

Step 17: One-Arm Rocky Push-Up

This is the variation Sylvester Stallone used in ‘Rocky 1’ and involves following a full one arm pushup range of motion. However, the setup makes it more favorable for beginners. 

Steps:

1. Get into a high plank position.
2. Place your hands and feet wider than shoulder-width apart.
3. Lift your left hand off the floor and hold it behind your back.
4. Place your left foot in line with your right knee and bring your right shoulder over your right hand.
5. Flare your right elbow to lower your chest but stop before your pecs hit the floor.
6. Reverse to the starting position.
7. Repeat for recommended reps before switching sides.

Step 18: One-Arm Push-Up

You now probably have the strength and have developed the muscle memory to complete your first one arm pushup. You just need to bring it all together in this exercise. 

Steps:

1. Assume a high plank position with your hands just outside shoulder-width.
2. Your feet should be hip-width apart.
3. Lift your left hand off the floor and place it on the hamstring of the same side.
4. Lower your chest to the floor by bending your elbow and keeping it close to your side.
5. Reverse the movement to return to the starting position.
6. Repeat for recommended reps.

Step 19: Strict One-Arm Push-Up

The strict one-arm push-up is serious business. You must use a picture-perfect form on this exercise to register a rep. You will hold your non-working arm parallel to the floor on your side while performing this exercise. 

Steps:

1. Get into a push-up position with your hands just outside shoulder-width.
2. Lift your left hand off the floor and hold it at your side so it is parallel to the ground.
3. Lower your chest to the floor by bending your elbow.
4. Explode back to the starting position.

Advanced One Arm Pushup Variations

If the OAP is not advanced enough for you, here are a few exercises that will keep you busy for a few weeks:

One-Leg One-Arm Push-Up

You’ll perform this push-up variation on one arm and one leg. This is the ultimate test of your upper body and core strength. Also, this is a strict push-up variation, so no hand on the upper leg. 

Steps:

1. Get into a high push-up position.
2. Lift your left hand off the floor and hold it at your side parallel to the floor.
3. Lift your right leg off the floor so it is in line with your torso.
4. Lower your chest to the floor by bending your elbow.
5. Explode back to the starting position.
6. Repeat for recommended reps before switching sides.

Decline One-Arm Push-Up

If you can pull off the decline one arm pushup, you can perform virtually every other push-up variation under the sun. 

Steps:

1. Sit before an elevated surface like a bench with your back toward it.
2. Get into a push-up position and place your feet on the bench.
3. Lift your left hand off the floor and place it on your left hamstring.
4. Lower your chest toward the floor by bending your elbow.
5. Reverse the movement to return to the starting position.
6. Repeat for reps before switching sides.

Other Progression Exercises

Here are the exercises that can help you build the strength to do your first strict one-arm push-up:

Plank

One arm pushup requires a decent amount of upper body and core strength. The plank is one of the best exercises to build them. 

Steps:

1. Lie on the floor on your stomach.
2. Place your elbows under your shoulders. Your forearms should be parallel.
3. Curl your toes and lift your body off the floor. Your body should be in a straight line.
4. Hold this position for as long as possible.

Vertical Pallof Press

This exercise requires a cable pulley machine and a rope handle attachment. It will help build core and shoulder stability. 

Steps:

1. Adjust the cable pulley machine at the highest setting and add a rope attachment. 
2. Grab the rope handles with a neutral grip.
3. Take a big step back and turn around so your back is toward the pulley.
4. Get into a staggered stance, bend your knees, and lean forward slightly for better balance.
5. Your hands should be over your shoulders at the starting position.
6. Extend your elbows to raise your hands overhead.
7. Bend your elbows to return to the starting position.

Ab Rollout

This exercise will help you develop abdominal, arm, shoulder, chest, hip, and hamstring strength and stability. 

Steps:

1. Kneel on the floor with an ab roller in your hands.
2. Place the roller before your legs and transfer your weight to it.
3. Slowly push the roller forward until your arms are extended overhead.
4. Contract your abs and reverse the movement to the starting position.
5. Repeat for reps.

Dumbbell & Barbell Bench Press

Pressing exercises like the dumbbell and barbell bench press help develop a strong and muscular upper body. Here is how to do the dumbbell bench press with the correct form:

Steps:

1. Lie with your back on a flat bench. Plant your feet shoulder-width apart on the floor under your knees.
2. Grab the barbell with a wider-than-shoulder-width overhand grip.
3. Unrack the bar and hold it over your chest.
4. Slowly lower the bar to your chest by bending your elbows.
5. Explode back to the starting position.

Mistakes To Avoid While Performing One-Arm Push-Ups

Stay clear of the following errors to get the most out of the one arm pushup:

Spreading Your Legs Too Wide

Your foot placement will vary slightly depending on the push-up variation. However, as a rule of thumb, you should never go beyond slightly wider-than-hip-width. Strive for the same form as the conventional push-up while attempting a OAP. 

Leaning Forward on the Working Side

Many exercisers tend to lean their working shoulder toward the floor to reduce the range of motion. You must keep your shoulders and hips square throughout the exercise to register a legit rep. Keep your working arm tight, and your core braced throughout the range of motion and resist gravity on eccentrics to stay in control while performing the one arm pushup. 

Elbow Flaring

Remember, at the end of the day, the one-arm push-up is a chest exercise. The idea here isn’t to get from Point A to Point B by any means possible. You must control the eccentrics and concentrics to work your pectoral muscles through the full range of motion. 

Keep your elbow as close to your side as possible while performing this exercise to focus on the working muscle and maintaining your balance. Although one-arm push-ups involve shoulder, wrist, and elbow flexion and extension, you must focus on leading with your elbows. 

Incorrect Hip Position

It is common for people using a wide foot placement to lean their hips to one side while performing one-arm push-ups. You must keep your hips and shoulders square and in line throughout the range of motion while performing single-arm push-ups. 

Wrapping Up

One-arm push-ups symbolize upper body strength and control. Hardly anyone can do a one arm pushup on their first attempt. Most exercisers must master the progression exercises before they can do the strict one-arm push-up with a picture-perfect form. 

The progress for each individual will vary depending on their starting position and the time they dedicate to practicing the OAP daily. However, beginners should give themselves eight to 12 weeks to perform their first one arm pushup. It might sound like a lot, but the results and the feeling of satisfaction you get after completing your first strict single-arm push-up are well worth it. Best of luck!

References

1. Widodo AF, Tien CW, Chen CW, Lai SC. Isotonic and Isometric Exercise Interventions Improve the Hamstring Muscles’ Strength and Flexibility: A Narrative Review. Healthcare (Basel). 2022 Apr 27;10(5):811. doi: 10.3390/healthcare10050811. PMID: 35627948; PMCID: PMC9140507.
2. Roig M, O’Brien K, Kirk G, Murray R, McKinnon P, Shadgan B, Reid WD. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. Br J Sports Med. 2009 Aug;43(8):556-68. doi: 10.1136/bjsm.2008.051417. Epub 2008 Nov 3. PMID: 18981046.

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