Most people think the one armed push up is just a feat of raw chest strength. It’s not. Honestly, if you try to bench press your way to a single-arm rep, you’re probably going to end up with a cranky shoulder or a face-plant on the gym floor. I’ve seen guys who can bench 315 pounds struggle to do even three clean reps. Why? Because this move is less about your pecs and way more about your nervous system, your obliques, and how well you can create tension through your toes.
It’s basically a full-body hack.
When you remove one point of contact from the ground, your body wants to rotate. Gravity is trying to pull your unsupported shoulder toward the floor, and your entire core has to fight that "rotational energy" to keep you level. This is what sports scientists call anti-rotational strength. If you can’t master that, the strength in your triceps doesn't even matter.
The Physics of Why Your Form Probably Sucks
We need to talk about the "tripod." In a standard push up, you have four pillars. In the one armed push up, you have three: two feet and one hand. This creates a triangle of support. If your feet are zipped together like a mermaid tail, your center of gravity is way outside that triangle. You’ll fall. Every time.
You’ve got to spread your feet. Wider than shoulder-width is the sweet spot for beginners. It gives you a wider base and makes the balance manageable. As you get stronger, you can bring them in, but don't rush it.
The arm position is the next big mistake. Most people try to keep their working hand directly under their shoulder, just like a normal push up. That’s a recipe for disaster. You actually want your hand slightly more toward the midline of your body. Think about pushing the floor away from your center, not just pushing "up."
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Why the "Rocky" Style Isn't Helping You
We all remember Sylvester Stallone doing them in the movie. He’s bouncing, his hips are twisting, and it looks cool for a montage. But for actual strength gains? It’s garbage.
When your hips hike up or your torso rotates 45 degrees, you’re leaking force. You aren't actually lifting your body weight anymore; you're just pivoting on your shoulder joint. To do a "true" one armed push up, your shoulders and hips should remain parallel to the floor throughout the entire movement. Imagine a glass of water sitting on your lower back. If you spill it, the rep doesn't count.
Pavel Tsatsouline and the Concept of Irradiation
Pavel Tsatsouline, the guy who basically brought kettlebells to the West and wrote The Naked Warrior, talks a lot about "irradiation." This is the idea that muscle tension in one area can "bleed" into nearby muscles to increase strength.
To nail a one armed push up, you need to use this.
- Grip the floor with your fingers like you’re trying to tear the carpet.
- Squeeze your glutes until they hurt.
- Tighten your quads.
- Make a fist with your "off" hand and tuck it behind your back or against your thigh.
By creating this total-body tension, you turn your body into a solid crowbar instead of a wet noodle. It makes the weight feel lighter. Weird, but it works.
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Stop Doing Standard Push Ups to Get There
If you can do 50 regular push ups, that’s great for your endurance. It won’t help you do a one armed push up. The jump in intensity is too high. You need to bridge the gap using specific regressions that actually mimic the single-arm load.
The Archer Push Up is usually the best starting point.
You keep one arm straight out to the side (like an archer holding a bow) while the other arm does the heavy lifting. This allows you to "assist" yourself with maybe 20% or 30% of your weight. Over time, you put less and less pressure on that straight arm. Eventually, you’re just using one finger for balance. Then, nothing.
Another killer method is Incline Training.
Find a kitchen counter or a sturdy bar. Do your single-arm reps there. Because your body is at an angle, you’re moving a smaller percentage of your body weight. As you get stronger, move to a lower surface like a bench, then a step, and finally the floor. It’s a simple linear progression that doesn't lie to you.
The Shoulder Health Warning
Let's be real: this move puts a massive amount of stress on the anterior deltoid and the rotator cuff. If you have a history of labrum tears or impingement, proceed with extreme caution.
The key to keeping your shoulders safe is "packing" the shoulder blade. Don't let your shoulder shrug up toward your ear as you descend. Pull it down and back. Think about putting your shoulder blade into your back pocket. This creates a stable "shelf" for the humerus to rotate in. If you feel a sharp pinch, stop. It’s not worth a surgical consult.
A Sample "Road to One" Protocol
Don't train this every day. It fries your central nervous system. Twice a week is plenty if you're also doing other upper body work.
Phase 1: The Foundation
Focus on getting 3 sets of 10 "perfect" Archer Push Ups. Slow tempo. Three seconds down, one second hold at the bottom, explosive on the way up. If you can't control the descent, you aren't ready to move on.
Phase 2: The Negative
This is where the magic happens. Get into the top position of a one armed push up. Slowly—and I mean painfully slowly—lower yourself to the floor using only one arm. Use both arms to push back up. Negatives build the connective tissue strength you need for the full movement. Aim for 5 sets of 3-5 reps with a 5-second descent.
Phase 3: The Low Incline
Find a bench or a sturdy chair. Perform 3 sets of 5 reps. Once you can do this with zero hip rotation, you’re ready for the floor.
Common Myths That Hold People Back
"You need huge arms."
Nope. Look at high-level rock climbers or gymnasts. Many of them aren't "bulky," but they can crank out single-arm reps because their tendons are like steel cables and their core is bulletproof.
"It’s bad for your back."
Only if you let your lower back sag. If you keep your "hollow body" position—tucking your tailbone and pulling your belly button toward your spine—it’s actually a phenomenal core builder. It’s basically a dynamic plank on steroids.
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"Women can't do them."
Total nonsense. While men generally have more upper body mass, the one armed push up is a strength-to-weight ratio exercise. If a woman builds the specific technical skill and anti-rotational strength, she can absolutely nail this. It’s about the leverage, not the gender.
Practical Next Steps for Your Workout Today
Don't just read this and go try one on the floor right now. You’ll probably tweak something.
Instead, go to your gym or find a clear space at home. Start by testing your "Plank Stability." Get into a push up position, feet wide, and lift one hand off the ground. Can you stay perfectly still for 30 seconds without your hips shifting? If you can't, that’s your first goal.
Once your plank is rock solid, start the Archer Push Up progression. Spend at least three weeks there. Your elbows and wrists need time to adapt to the new torque. Impatience is the leading cause of "golfer’s elbow" in calisthenics athletes.
Focus on the "squeeze." Squeeze the ground, squeeze your glutes, squeeze your core. Tension is the secret sauce.
When you finally hit that first clean rep—chest to floor, no hip twist, back up to lockout—it’s a feeling of power that a bench press just can’t replicate. You aren't just moving weight; you're mastering your own body's physics.