Calisthenics · Technique

The one-arm push-up

This is not a normal push-up with one hand missing. It is a total-body strength skill built on tension, leverage and patient practice.

Set the platform

Place the working hand beneath the shoulder, spread the feet wide and turn them slightly into the floor. Brace the glutes and abdomen so the shoulders and hips rise together.

Own the descent

Pull yourself toward the floor rather than collapsing. Keep the elbow close enough to load the triceps and lat, pause briefly, then drive the hand through the ground.

Progression

1. Perfect full-range push-ups.
2. Use one hand on a high bench or bar.
3. Lower the support over several weeks.
4. Practise controlled negatives on the floor.
5. Perform clean singles and stop before form changes.

Build the necessary volume with submaximal push-up training, then sharpen the skill with the principles in Perfect Practice.