How to Do a 1-Arm Pushup (3 SIMPLE STEPS!)

Have you ever wished you could do a 1 arm pushup but fell flat on your face every time you tried? Well, I’ve got good news for you. If you can do 15 normal pushups with perfect form, then you can already do one armed pushups.

It’s all about the mechanics you use on this chest exercise and you must make sure you get them right if you want to start repping them out.

First, make sure that you turn the hand that’s on the ground inward about 45 degrees.

Do not worry about shoulder internal rotation here. That is going to get fixed in step three.

Second, place the foot on the opposite side as far away from the body as is comfortable. This will establish a good counterbalance and make the pushup easier to execute.

Finally, as you start lowering your chest to the ground make sure to rotate it towards the wide leg. This, as mentioned, will normalize the rotation in the shoulder joint and alleviate any stress that would have been there from step one.

Not only this, but the combination of all three of these moves puts your body into perfect balance and allows the biomechanics of the exercise to work in your favor.

Far too often people just don’t know how to align their bodies in space to do the exercise effectively. Again, it’s not really a strength issue that is holding you back. It’s the lack of proper mechanics that are preventing you from using the proper leverage to execute one arm pushups properly.

If you are looking for more tutorials on calisthenic exercises like the one armed pushup or single arm pushup, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).