How to Perform Clean One-Arm Pushups
When you start working out constantly getting a one-arm pushup won’t require that much effort. I know when I first started I was able to do it in a few months. But to be able to perform clean consecutive reps is another story. If you want to learn how to perform clean one-arm pushups this article is for you.
First off anyone can do a one-arm pushup if they know how. If you can’t perform a one-arm pushup on a level surface elevate your upper body until you can.
So over the past few weeks, I have started working on perfecting my OAP(one-arm pushup) so that it’s as clean as possible. So what I did was add in different progression exercises for the OAP to exhaust the muscle.
You can also use the wall for support to make the exercise a little bit easier in the beginning.
OAP Workout
My workout looked like this:
OAP 3x5
Archer pushups 3x8 1–3–1–1
Assisted OAP 3x10 1–3–1–1
Explosive pushups 3x10–12
3–5min rest
BW Tricep extension 3x8 1 – 3 – 1 – 1
1–3min
Accessory Exercises
If you can't perform OAP yet you either add in eccentric OAP, or you can just get rid of the exercise until you can perform at least five reps.
An accessory exercise you can do is the serratus push-up called the scapula push-up. Get into a pushup twist your arm inwards( to activate the serratus more) and depress and protract the scapula. You can do this on one hand to make it harder.
As well as the bodyweight triceps extension to hit the different triceps heads. Pushups primarily target the lateral triceps, so adding in bodyweight triceps helps make the workout more balanced.
Pushup form
But before working on the OAP I would first focus on learning the basics. If you can’t perform 40+ pushups with clean form that is where you need to start.
What clean form looks like is having your feet shoulder-width apart, depress and protract scapula, and keep elbows at a 45-degree angle. The closer you tuck your elbows in the more of your triceps you're going to work. Hand placement is also important when it comes to what part of your chest you hit. The lower your hands are from your chest means you will be working the lower parts of your pectoral major. Take a dip or pseudo-planche pushup for example.
The higher you place your hands the more you going to work the upper parts of your chest. For example, you may notice that doing a wide pushup or an incline bench press has your hands at a higher elevation.
The more pushups you can do in general with clean form can help you progress with the OAP a lot quicker than someone without a solid base.
If you want to progress even further increase TUT (Time Under Tension). You can do this by exploding into the concentric and slowing down on the eccentric. His will help increase the intensity brought upon the muscle
Routine frequency
I would do this routine at least 2–3x a week if you want to see the best results. Make sure you start with doing 3–4 sets of the workout, adding in rest between exercises if needed.
Conclusion
Alright, so if you want to learn the OAP make sure you have a solid base, do the essential progression exercises discussed, and overload the muscle. If you enjoy the article share it with a friend.
