The one arm push up is a chaff separating feat, a chest beating act of a warrior, a physical metaphor for the struggles life throws at our gate or simply a good ole party trick (ridicule will ensue when slamming your face into the floor so perfect first).
Step one in mastering the one arm push up is to try it from an elevated position. This could be first a wall, then something slightly lower say a bike rack, then go lower with say a chair and so on and so forth.
Make sure you keep your body tight and braced throughout the move and do not let your hips sag down or stick up. The key to the one arm push up is to spread your feet shoulder-width apart and keep tension in your non-pressing arm and your lats, the wing type muscles either side of your back. The non-pressing arm should be holding the back of your thigh or laid across the small of your back.
Step two in mastering the one arm push up is mastering the position. Assume a slightly wider than shoulder-width two arm press up position. Your legs should also be wider than shoulder-width to balance the body. Place one arm on the back of your thigh or small of your back and tense. Feel the cross-tension through the body which goes from the pressing arm, across to the opposite leg. Get used to the amount of pressure required to maintain balance.
Hold this position for as long as is comfortable and if you wish add a weighted rucksack to make it more challenging.
Step one in mastering the one arm push up is to try it from an elevated position. This could be first a wall, then something slightly lower say a bike rack, then go lower with say a chair and so on and so forth.
Make sure you keep your body tight and braced throughout the move and do not let your hips sag down or stick up. The key to the one arm push up is to spread your feet shoulder-width apart and keep tension in your non-pressing arm and your lats, the wing type muscles either side of your back. The non-pressing arm should be holding the back of your thigh or laid across the small of your back.
Step two in mastering the one arm push up is mastering the position. Assume a slightly wider than shoulder-width two arm press up position. Your legs should also be wider than shoulder-width to balance the body. Place one arm on the back of your thigh or small of your back and tense. Feel the cross-tension through the body which goes from the pressing arm, across to the opposite leg. Get used to the amount of pressure required to maintain balance.
Hold this position for as long as is comfortable and if you wish add a weighted rucksack to make it more challenging.
(pic taken from Kettlebag)
When you feel you have developed enough strength step three is the one arm push up proper. At this point you can throw on your stilettos then assume the same position in step 2. If need be when pressing turn your torso and legs away from the pressing hand to make the move easier. Remember to maintain tension in the non-pressing arm and your lats.
Here's the finished product stilettos and all...
When you feel you have developed enough strength step three is the one arm push up proper. At this point you can throw on your stilettos then assume the same position in step 2. If need be when pressing turn your torso and legs away from the pressing hand to make the move easier. Remember to maintain tension in the non-pressing arm and your lats.
Here's the finished product stilettos and all...
