The one-arm pushup (OAP) is an advanced bodyweight exercise that demonstrates a high degree of relative strength, full-body tension, and core stability. Successfully executing this movement requires significant force generation from a single limb while the body resists rotational forces. Achieving a perfect one-arm pushup requires a structured, patient approach that builds upon existing strength.
Foundational Strength Requirements
Before attempting any progression toward the one-arm pushup, a strong foundation in bilateral pressing movements and core stability must be established. A common benchmark for upper body strength is the ability to perform a minimum of 20 to 30 perfect, unbroken standard pushups with a full range of motion. This ensures the requisite strength in the chest, triceps, and anterior deltoids needed to handle the unilateral load.
The one-arm pushup places extreme demands on the core musculature to prevent twisting and hip rotation, requiring significant anti-rotation strength. You should be able to maintain a perfect plank position for at least 60 seconds, demonstrating total body rigidity. Exercises like the three-point plank, where one arm is momentarily lifted, are necessary to condition the shoulder joint and surrounding stabilizers for the unilateral demand.
Step-by-Step Execution
Start in a standard pushup position, then widen the feet to a stance approximately 1.5 to 2 times shoulder width to create a broader, more stable base. The working hand should be positioned directly under the center of the chest. The fingers can be pointed straight ahead or slightly turned inward, depending on what feels most comfortable for the wrist and shoulder joint.
The non-working arm is typically placed behind the back, with the hand resting on the lower back to ensure it provides no assistance. Before initiating the movement, engage the glutes and abdominal muscles forcefully, bracing the core to lock the torso into a single, rigid unit. This full-body tension is crucial for stability and maximizing force output.
The lowering phase must be controlled, taking approximately three to four seconds to descend, focusing on keeping the body in a straight line from head to heels. As you lower, the elbow of the working arm should tuck slightly, aiming for an angle of about 45 degrees relative to the torso to protect the shoulder joint. Drive through the palm of the planted hand to press back up, fully extending the elbow and maintaining the tight core and wide foot stance throughout the entire repetition.
Structured Progression Methods
The transition from a two-arm pushup to a one-arm pushup requires systematic steps that gradually increase the load on the single working arm.
Incline One-Arm Pushups
The initial phase of progression involves Incline One-Arm Pushups, where the hands are placed on an elevated surface like a wall, bench, or box. The higher the surface, the less body weight is supported, making it easier to practice the one-arm form and body tension. Once you can perform five perfect repetitions on an incline, move to a lower surface.
Archer Pushups
The next step is to begin training with Archer Pushups, also known as staggered-hand pushups. In this variation, one arm performs the pushup with the elbow tucked, while the non-working arm is extended out to the side with the hand resting lightly on the ground for minor assistance. This technique allows you to shift approximately 75% of your body weight onto the primary working arm, building specific unilateral strength.
Eccentric-Only One-Arm Pushups
Another effective progression involves Eccentric-Only One-Arm Pushups, which capitalize on the fact that muscles are stronger during the lowering phase. Start at the top of the movement, remove one hand, and lower your body as slowly and controllably as possible, taking five or more seconds to reach the bottom. After completing the descent, use both hands or a modified position to return to the top, focusing only on the slow, controlled negative repetition to build strength and confidence.
Avoiding Common Errors
A primary error is excessive hip rotation or twisting of the torso, which occurs when the core fails to resist the uneven load. The correction involves intentionally tightening the glutes and bracing the abdominals with maximum tension, using the wide foot stance to anchor the body and resist any lateral movement.
Another common mistake is allowing the working elbow to flare out wide, which places undue stress on the shoulder joint capsule. The proper cue is to keep the elbow tucked toward the body, maintaining an angle closer to 45 degrees as you descend. This shifts the work efficiently to the chest and triceps.
If the lower back sags or arches during the movement, it indicates a breakdown in core stability. This is corrected by actively tilting the pelvis slightly backward and maintaining the abdominal brace, ensuring the body forms a single, rigid plank throughout the entire range of motion.