One-Handed Push-Up: Technique, Prerequisites, and Benefits

How to do one handed push-ups properly?

The one-handed push-up is an advanced unilateral strength exercise that demands exceptional core stability, shoulder integrity, and upper body strength. Proper execution is paramount to maximize benefits and mitigate injury risk, requiring a meticulous step-by-step approach and significant foundational strength.

Introduction to the One-Handed Push-Up

The one-handed push-up stands as a testament to significant relative strength and body control. Unlike its bilateral counterpart, this exercise places a disproportionate load on one side of the body, challenging not only the primary pushing muscles but also engaging a complex network of stabilizers to prevent rotation and maintain a rigid torso. Mastering this movement signifies a high level of functional strength, body awareness, and muscular coordination.

Muscles Worked

The one-handed push-up is a full-body exercise, but it primarily targets the following muscle groups:

• Primary Movers (Pushing Arm):
  • Pectoralis Major: The primary chest muscle, responsible for horizontal adduction and flexion of the arm.
  • Anterior Deltoid: The front head of the shoulder, assisting in shoulder flexion and internal rotation.
  • Triceps Brachii: The muscle on the back of the upper arm, responsible for elbow extension.
• Core Stabilizers (Crucial for Anti-Rotation and Spinal Rigidity):
  • Rectus Abdominis: The "six-pack" muscle, preventing spinal extension (arching).
  • Obliques (Internal and External): Essential for resisting rotational forces and maintaining a stable torso.
  • Transverse Abdominis: Deep core muscle, vital for intra-abdominal pressure and spinal stability.
• Shoulder Stabilizers (Non-Pushing Arm and Pushing Arm):
  • Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): Provide dynamic stability to the glenohumeral joint.
  • Serratus Anterior: Often called the "boxer's muscle," it protracts and upwardly rotates the scapula, crucial for shoulder blade stability and preventing winging.
• Hip and Leg Stabilizers: Glutes and quadriceps engage isometrically to maintain a straight body line.

Prerequisites and Foundational Strength

Attempting a one-handed push-up without adequate preparation is a recipe for injury. Before attempting this advanced movement, ensure you have mastered the following foundational strengths:

• Standard Push-Up Mastery: You should be able to perform at least 20-30 strict, full-range standard push-ups with perfect form.
• Weighted Push-Ups: Comfortably performing standard push-ups with added external load (e.g., weight vest or plates) can simulate the increased relative bodyweight.
• One-Arm Plank: Hold a stable, non-rotating one-arm plank for at least 30-60 seconds on each side. This directly translates to the core stability required.
• Unilateral Upper Body Strength: Develop strength in exercises like single-arm dumbbell presses (bench or floor) and single-arm rows.
• Scapular Stability: Exercises like scapular push-ups, face pulls, and band pull-aparts help build robust shoulder blade control.

Step-by-Step Guide to the One-Handed Push-Up

Once you've established the necessary foundational strength, follow these steps for proper execution:

1. Starting Position - Hand Placement:
   • Begin in a standard push-up position, but place one hand (the pushing hand) directly under your shoulder, fingers pointing forward.
   • The other arm should be extended out to the side or behind your back, providing counterbalance without contributing to the push. Many find placing the non-working hand on the lower back or reaching it outwards for stability helpful.
2. Foot Placement and Body Alignment:
   • Widen your feet significantly, usually 1.5 to 2 times shoulder-width apart. This wider base of support provides crucial stability and helps prevent unwanted rotation.
   • Ensure your body forms a straight line from head to heels. Engage your glutes and brace your core tightly, as if preparing to be punched in the stomach. Avoid any sagging in the hips or arching of the lower back.
3. Controlled Descent (Eccentric Phase):
   • Inhale deeply and slowly lower your chest towards the floor by bending your pushing arm's elbow.
   • Keep your elbow relatively tucked to your side (around 45 degrees relative to your torso) to protect the shoulder and maximize triceps engagement. Avoid letting your elbow flare out excessively.
   • Maintain full-body tension. Actively resist rotation by bracing your core, especially your obliques. Your hips and shoulders should remain square to the floor.
   • Descend until your chest is just an inch or two from the floor, or as deep as your shoulder mobility allows without compromising form.
4. Powerful Ascent (Concentric Phase):
   • Exhale powerfully as you press through the palm of your pushing hand, driving your body back up to the starting position.
   • Focus on pushing the floor away from you. Maintain the rigid body line throughout the ascent.
   • Avoid any twisting or hip rotation; the movement should be a direct vertical push.
5. Breathing: Inhale on the way down, exhale on the way up. Maintain core bracing throughout.
6. Focus Points:
   • Shoulder Packing: Keep your shoulder blade "packed" down and back throughout the movement, preventing it from shrugging up towards your ear.
   • Core Engagement: This cannot be overstressed. Your core is the primary stabilizer preventing rotation.
   • Controlled Movement: Avoid rushing. Every repetition should be performed with deliberate control.

Common Mistakes to Avoid

• Sagging Hips or Arching Back: Indicates weak core engagement. This puts undue stress on the lower back.
• Flaring Elbow: Letting the elbow move directly out to the side (90-degree angle to the torso) places excessive strain on the shoulder joint.
• Lack of Full Range of Motion: Not descending sufficiently reduces the exercise's effectiveness.
• Body Rotation: Allowing the hips or shoulders to twist to compensate for weakness. The goal is to keep the torso parallel to the floor.
• Shrugging the Shoulder: Letting the shoulder of the pushing arm creep up towards the ear, indicating poor scapular stability.
• Relying on Momentum: Using a jerky movement rather than controlled strength.

Progression and Regressions

Building up to a one-handed push-up is a journey. Use these progressions and regressions:

Regressions (to build strength and technique):

• Incline One-Handed Push-Up: Perform the exercise with your hand elevated on a sturdy surface (bench, box, countertop). The higher the incline, the easier the movement. Gradually decrease the incline as you get stronger.
• One-Handed Push-Up Negatives: Focus solely on the eccentric (lowering) phase. Start at the top, slowly lower yourself with one hand, then use both hands to return to the top.
• Staggered Hand Push-Up: Place one hand further forward than the other, shifting more weight onto the leading hand.
• One-Arm Plank Variations: Increase duration or add light external resistance (e.g., plate on back) to challenge core stability.
• One-Handed Push-Up with Wider Stance: While a wider stance is standard for the one-handed push-up, you can increase it even more initially to make it slightly easier, then gradually bring your feet closer together.

Progressions (once mastered):

• Feet Closer Together: Decreases the base of support, increasing the stability challenge.
• Elevated Feet: Increases the load on the upper body.
• Adding External Resistance: Wearing a weight vest or having a partner place a weight plate on your back.
• Plyometric One-Handed Push-Up: Exploding off the floor with one hand.

Benefits of the One-Handed Push-Up

• Unilateral Strength Development: Builds significant strength on one side of the body, addressing muscular imbalances.
• Enhanced Core Stability: Unparalleled demands on the core and obliques for anti-rotational stability.
• Improved Shoulder Health: Strengthens the rotator cuff and serratus anterior, contributing to more resilient and stable shoulders.
• Increased Body Control and Awareness: Requires precise coordination and proprioception.
• Functional Strength: Translates to real-world activities that involve pushing or stabilizing with one arm.
• Impressive Feat of Strength: A highly visible indicator of advanced bodyweight mastery.

Who Should (and Shouldn't) Attempt This?

Who Should:

• Individuals with a solid foundation of upper body and core strength.
• Fitness enthusiasts, athletes, and trainers looking to advance their bodyweight strength.
• Those with healthy shoulders, elbows, and wrists, free from acute or chronic pain.

Who Shouldn't:

• Beginners or individuals without mastery of standard push-ups.
• Anyone with pre-existing shoulder, elbow, or wrist injuries.
• Individuals experiencing pain during any push-up variations. Consult with a healthcare professional or physical therapist before attempting.

Conclusion

The one-handed push-up is an elite exercise that, when performed correctly, offers tremendous benefits in terms of unilateral strength, core stability, and overall body control. However, its advanced nature necessitates a patient and progressive approach. Prioritize mastering foundational movements, diligently work on core and shoulder stability, and always prioritize pristine form over the number of repetitions. With dedication and proper training, this impressive display of strength can become a valuable addition to your fitness repertoire.