How (and why) to learn to do push-ups on one arm in six weeks

Ready to reach a goal that will make you stronger and healthier? Then this challenge is for you, it will give you impressive cubes and arm muscles!

In the gym, there are often discussions about the “best” exercise. There are a lot of candidates for the title of “king”: squats, deadlifts traction, pull-ups, bench press. And everyone has their own fans, who are always ready to talk about its benefits. But if look for the best bench press exercise, then it will be push-ups on one hand.

This statement has evidence. Let’s them consider.

Push-ups on one arm do not just make the arm muscles work. If you were able to complete the exercise with the right technique, then you tried – for this you need to have full control over the muscles of the abdomen. Torso muscles must be tensed to prevent body rotation. Also an incredible load falls on triceps. The chest, back muscles, buttocks and quadriceps are all these muscles must work in conjunction to push-ups work out.

In short, this exercise requires serious strength and stability during all the muscles of the body. It will help to develop these qualities. If you can perform several repetitions, observing the technique, then you it will be better to go out everything: both bench press and pull-ups, and maybe traction rods.

But, of course, there is a snag. This exercise is unbelievable difficult to comply with the technique. Not everyone can handle it athlete, even if he looks pumped up. But here is Bruce Lee performed up to hundreds of such push-ups, and even on two fingers.

So, try to do at least one such push-up. If you didn’t succeed, that’s okay. We are sure that over time you You can perform several repetitions with excellent technique. It only takes time.

If you didn’t manage to do such a push-up right away, do not despair – few can. Six weeks later, following this program, you can do it, and not just one repetition, but immediately some. You will develop serious physical strength, but at the same time embossed triceps and cubes.

• Use iron to get closer to the target
• One arm push up program for six weeks
• What do you need to have to follow the program?
• Unique exercises in this program.
• Weeks 1-3: Warm Up Before Each Workout
• 4, 5 and 6 weeks: warm-up before each workout:
• Auxiliary training from 1 to 3 weeks: day one
• Auxiliary training from 1 to 3 weeks: day two
• Weeks 4-6: Day One
• And finally, the test

Use iron to get closer to the target

Look around and you will find many diverse programs that help you gain the strength you need for push-ups. Just make this movement several times with a different slope. For this is enough for some people, but some go further.

It is better to treat push-ups on one arm as an exercise with weight lifting. In order to develop strength you need to perform not one, but several different variations using shells.

In programs for developing strength, you will even find exercises with dumbbells and squats. You will have to do a bench press with dumbbells and perform lunges to strengthen arms, shoulders and legs, because all these muscle groups work when doing push-ups. Yes even legs!

One arm push up program for six weeks

If you think that you can only exercise with weight own body, then you may not like this program. But if you want to master exercises with good technique, then get to work.

What do you need to have to follow the program?

Base strength: can you freely master 30 simple push ups? If not, then you have to get to this point and work from there already. Learn to perform 25-30. When you have achieved this, you are ready for the next step.

Mobility: Can you make a jerk? If not, you first need to make the shoulder and hand more mobile.

If the problem lies in the hand, spend some time until training, developing this joint, straining it from different angles, to build better mobility, strength and fitness for new positions.

If you are comfortable with both strength and mobility, you can proceed to a six-week workout.

Unique exercises in this program.

Plank on one arm: this exercise develops stability and strength to prevent the body from turning. You have three points of contact with the floor, due to which the hand becomes more mobile and more resistant to new positions. During 1-3 weeks you will do this exercise on the floor, but then it should be to carry out, raising the legs to support, so that the exercise was more intense.

U-turn push-ups: this is a movement from Nick Tumminello, a smart coach who also recognizes push-ups on one arm is the best exercise for the upper body. This option exercise will greatly improve technique without undue strain on pushing arm, allowing you to often train your ideal position shoulder and strength point.

Push-ups with a slip of the arm to the side: this movement dynamically trains arm and torso muscles to control, stimulating anti-rotation movement.

Lowering the body on one arm: this exercise focuses on technique, downhill strength and control. Try fall 5-8 seconds, and rise on two hands.

Push up on one arm with an expander: this variety allows you to work out the technique and do more repetitions. It is lighter than normal push-ups.

Weeks 1-3: Warm Up Before Each Workout

Exercises for the mobility of the brush: 1 approach enough

Plank standing on one arm: 20-40 seconds per each hand. Start from 20 seconds to the side and slowly increase the time (up to 4-5 approaches for 30-40 seconds by 6 weeks).

Side bar: do 1-2 sets of 25-40 with to the side.

4, 5 and 6 weeks: warm-up before each workout:

Wrist exercises: 1 set

The bar on one hand: make 4-5 racks on 20-40 seconds on each side

Side bar with rotation: 2-3 racks of 10-15 turns to the side

Auxiliary training from 1 to 3 weeks: day one

1. Narrow grip bench press

Do 4 times in 4 bench presses.

In the second week we perform five bench presses, and in the third – 6.

2. Press roller

Perform the exercise 4 times for 8-10 repetitions on all three weeks.

3. Superset

• Pull-ups

3 to 6-10 pull-ups

• Twist push ups

3 sets, 6 push ups per side. In the second week, try perform 7 push-ups on each side, and on the third – 8.

4. Triple set

• Arnold Bench Press

4 to 8-10 presses. We perform as many approaches on the second and third week.

• Lower chest pull

We use the handle of the rope. Perform exercise 4 times in 8-10 repetitions. We carry out the same amount of thrust on the second and third weeks.

• Dumbbell Hand Stretch

4 x 10

Auxiliary training from 1 to 3 weeks: day two

1. Superset

• Squats

We perform the same number of squats in the second and third weeks.

4 sets of 6-8 squats.

• Slip push ups

4 sets of 6 repetitions. In the second week we carry out 7 repetitions on the approach, on the third – 8.

2. Superset

• Romanian traction with dumbbells

3 to 10 (perform the same number of approaches on the second and third weeks).

• Bench press

3 to 10 seconds, perform the same number of approaches on the second and third week.

3. Superset

• Dumbbell Lunge Back

3 to 10 lunges per leg (the same for all weeks number of approaches)

• Block pull to face

3 to 10

4. Push ups

Use an auxiliary expander. In the second week we perform 90 repetitions, and on the third – 100.

Only one approach this week, push 80 time.

Weeks 1-3: Day 2

1. Circular training (the number of repetitions at all weeks the same)

• Incline bench press with dumbbells

Use a slight tilt.

It will be sufficient to make a set of 4 times 10 bench presses.

• Squats

Pick up a dumbbell or pancake from the bar. Sit deep 10 times, repeat the exercise four times.

• Dumbbell Deadlift

Do not forget to keep your back straight during exercise. Do ten pulls on each arm. This is one approach. Do four approach.

• Mahi Kettlebell with one hand

Now you need to do 15 mach with one hand and 15 with the other. it one approach. Your goal is 4 approaches.

2. Double set

• Tate Bench

In the first week of the program, do 10-12 presses, repeat 4 times. We perform the same number of repetitions and approaches for weeks 2 and 3.

• Pull-ups

In the first week of the challenge, it’s enough to pull yourself clean 5 times. Do 4 approaches. And in the following weeks, try to complete: 7 pull-ups in the second week and 8 in the third.

2. Farmer walk

Do with dumbbells. At all three weeks of the program, complete the same number of approaches: do 5 walks of 30-40 meters.

Weeks 4-6: Day One

1. Pushups on the rings

Do reverse push-ups on the rings, 6-8 push-ups. Goal 4 approach in all weeks of the program.

2. Dead beetle

Hold a light pancake or a dumbbell in your hand.

1 set of 6 reps on each side.

3. Dual approach

• Lowering the body on one arm

4 sets of 2-4 slow lowering

• Pull-ups

Perform eccentrically. In the fifth week, we perform 4 repetitions on approach, and on the sixth – 5.

And now – 4 to 3 repetitions.

4. Triple approach

• Arnold bench press

3 to 10

• Pull-ups on the rings

3 to 10

• Shoulder strap

Make 6 touches on each shoulder in the fourth week. On the fifth, increase to 7 touches on the shoulder, and on the sixth to 8.

1. Double set

• Squats

Alternatively, you can hold the barbell on your shoulders.

4 to 3-5 repetitions.

• Push-ups on one arm with an expander

4 to 3 on each side. In the fifth week, we perform 4 repetitions on an approach. On the sixth – 5 repetitions.

3. Double set

• Romanian traction with dumbbells

4 to 4-6 repetitions

• Fitball twist

4 to 10-15 repetitions in one direction and the same amount in the other.

4. Double set

• Steps to the platform

4 to 6 steps in the foot. In the fifth week we perform 7 steps on approach, and on the sixth – 8.

• Expander Stretch

4 to 20 times. We make a short pause at the end of each repetition. Between approaches we rest for 30 seconds.

4, 5 and 6 weeks: day 3

1. Cycle

• Bench with dumbbells on a bench with a positive slope

We carry out with one hand. We repeat the number of approaches.

4 to 6-8 repetitions per side.

• Squats

4 to 10-12 times. The number of exercises is the same in all weeks.

• Dumbbell deadlift on an incline bench

4 to 8-10 in all weeks.

• Mahi Kettlebell with one hand

4 to 20 strokes per hand.

2. Super approach

• Tate Bench

5 to 6-8 presses, and the same amount in all weeks.

• Pull-ups

5 sets of 10, 8, 6, 4, 2 pull-ups. In the fifth week do 10, 8, 8, 6, 4 pull-ups. On the sixth – 10, 8, 8, 6, 6.

3. Farmer’s walk

This exercise should be done with dumbbells. For a change or intensities you can use weights with towels threaded through the handles. 3 walks per minute.

And finally, the test

After six weeks of training, rest 3-4 days, do exercises for the hands and a little warming to taste, after which test your abilities. Remember to do push-ups with both hands, not one of the strongest!

If all the initial requirements (especially about 30 push-ups) you fulfilled and followed the program more or less accurately, we are sure what a few clean repetitions you follow. They will be the reward for work done.

The most important thing is to do everything with the right technique, because exercises get complicated all the time until you do real push ups on one hand. Exercise regularly, do it is technical and you will achieve your goal!