not, the one handed pushup, in my opinion is nothing more than "smoke and
mirrors"! Let me explain. This exercise is more about leverage than raw
strength. But, it sure does look impressive and a great way to wow your family
and friends. I will describe how to do a one handed pushup so you too can look
like a tough guy or gal. This does take some degree of upper body strength,
don't be misled. And remember to complete the same amount of reps for both sides
so you don't develop muscle imbalances.
Ok, here we go... Assume a regular military pushup position. This is where
you're on your toes and hands below your shoulders. Now open your legs so they
are apart. The further part your legs, the more leverage and mechanical
advantage you will have which will mean easier pushups. Now, place the hand you
will not be using for the pushup on the thigh. For instance, if you're using
your right hand for the pushup, place your left hand on the thigh on your left
leg. Now lean all your weight over the straight right arm while "torque" your
upper body and pulling with your left hand on your thigh. By tilting your body
over the right arm, you allow for more leverage. Now bend the right elbow and
lower your body. As you raise up, twist your body to the right lifting the left
should up and right shoulder facing toward the ground. As you become stronger,
you can close your legs closer together to increase core strength and also not
twist as much with your upper body. Initially you may find you won't be able to
go very low but this will improve the more you practice.
This is a great exercise for working the chest, shoulders, triceps, core and
indirectly the back and bis. This is a lot easier to demonstrate than to
explain. If you would like me to demonstrate the one handed pushup and also
instruct you how to complete one, contact me.
**If you have a weak lower back, shoulder or elbow issues, this may not be an
exercise you will want to try until your limitations are resolved.