One Hand Push Up: Progression, Workout and Video Exercises

One variation of push up exercises that is quite challenging and you can apply at home (home gym) is a one-handed push up. One-handed push ups are far more difficult than standard push-ups, because in your one push-up, besides you only rely on one hand for support, you also need to be able to maintain your body's balance.

Therefore, before you do one hand push ups easily, you must practice it first. If you want to be able to do one-handed push ups, then you should be able to do standard push-up movements first.

Because without being able to do standard push-ups, you won't be able to do one-handed push ups. Standard push-ups are push-up movements that you must master first.

The more often you do push ups, the stronger you will be to do repetition of push ups in increasing numbers. The more often you push up, the more muscular your hand and arm muscles will be.

The more trained your hands are for push ups, the more you will be able to do other variations of push ups, one of which is the one-handed push that we discussed in this post. Here are the standard push up movements:

1. Practice standard push ups as the initial stages of one hand push ups. You  can see standard push up workout like in my video below:  

Reguler push up - video workout

If you have not been able to do one-handed push-ups, you should practice the push-ups as above. Continue to develop your push up skills. Increase the number of reps and the number of training sets. If you are able to do standard push ups, you can start trying to develop one-handed push ups.

2. Do one hand push up slowly

After you can do push ups, do one hand push up slowly. Do 2-3 reps first. You can do one hand push up hold.

One hand push up

One hand push up hold is you form a push up position like in the picture above, but you hold your body position 15-25 seconds. By doing this position, you will practice to maintain balance, so that you will be able to do one hand push up perfectly.

3. Add push up reps

After you can do 2-3 reps of one hand push up, you can continue to add your push up reps. The following is an example of one hand push up. You can watch my video below:

One hand push up progression - Workout & video

If you can already do one hand push up, you can do variations of one hand push up as below:

One hand knuckle push up

ONE HAND PUSH UP CORRECTLY

Those are exercises that can make it easy for you to do one hand push ups. One hand push up is done by pressing your body down fully, so that your chin is close to the floor / mat (you can watch the video again), then raise your body back so that your hands are straight and parallel.

If the position of your hands can not be straight / full, then your movements are still not perfect or not right. When you push up one hand, both of your legs are opened a bit wide. The aim is to maintain body balance.

With perfect movement, your muscles will work harder, and your muscles will form more perfect. The main muscle targets that are trained when one hand push ups are the chest muscles and arm muscles.

Do one hand push up 15-20 reps, 3-4 sets. You can enter the one hand push up training menu into your bodyweight training menu. If you are used to doing standard push ups, you can do one hand push up variations.