The push-up is one of the best
all-around upper body exercises. It's simple, it can be done anywhere... and it
blasts your pecs, shoulders and triceps at the same time.
But it does have one tiny flaw:
It's too easy!
This doesn't sound like a flaw but it is
because of human nature. You see, if something is easy we as humans quickly
lose interest.
And if you can knock out dozens of
push-ups (or press up with ease, you'll soon find yourself not doing anything
just because you already know you can do plenty.
That's when it's time for the one-arm
press-up.Now, if you can do 25 or more press-ups in a row, there's a good
chance that you can already knock out a one-armed press-up.
It will be ugly... but you'll complete
the rep.
But if you can't complete a single
one-armed push-up... what should you do?
Some experts will tell you to continue
to work on your normal push-ups.This advice is a little mis-guided as I've
found the strength increase from normal push-ups does not readily transfer to
the one-arm push-up.
So if you want to complete your first
one-arm push-up... you need to adopt a specific training program for one armed
push-ups.
In short... you need a plan of
progression.
The fastest way to increase your
strength in any given exercise is to practice the exercise often using sets of
3-5 reps and to never approach muscular failure.
So when practicing the following
exercises, I want you to do these exercises 3-5 times a day, for 3-5 reps each
time... and never approach failure.Don't think about this as "working
out". Think about these exercises as practicing your form.
Ok, so if we want to complete our
first one-arm push-up we want to get the body ready and used to the same
motion.
Let's start with the...
One-Arm On The Wall
Stand an arms-length away from a wall.
Spread your legs wide for balance. Place one hand on the wall and fold your
other arm behind your back. Slowly bend your arm and try to touch your nose to
the wall. Then explode off the wall.
Do 3-5 reps and then switch arms.If
this exercise is to easy, go right to the...
One-Arm "Girl" Push-up
In this exercise, you are going to do
a one-armed press-up on the floor but you are going to be on your knees instead
of on your feet. This reduces the amount of weight you have to lift and makes
the exercise a little easier.
Do 3-5 reps with each arm. Avoid
muscular failure and practice this 3-5 times per day.
When this gets easy you are ready for
the...
One-Arm Negative
For this exercise, you are going to
focus on the lowering portion of a one-arm push-up on your toes.You want to
lower yourself as slowly as possible.First, try to take a full 3 seconds to
lower your body. Then up it to 5 seconds.
When you hit the floor, don't try to
push yourself back up. Get on your knees, get yourself back into the starting
position and practice lowering yourself again.
By following this proven plan of
progression you will be on your way to completing your first true-one arm
push-up.
It will be ugly, your spine will twist
your shoulders will dip and your head will feel like it's going to explode...
but you'll have completed your first one-arm press-up.
Matt Marshall is the author of the
Tried and True Fitness blog - a site that reveals time-tested methods for
building muscle, burning fat and achieving optimum health.
To sign up for his free newsletter,
visit [http://www.triedandtruefitness.com/freetips/]
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