The one-handed pushup (OHPU) is a significant benchmark of upper body and core strength, demanding exceptional control and unilateral power. This movement requires the entire body to function as a rigid unit while pressing approximately 60% of the body’s weight with a single arm. Achieving this advanced calisthenics skill is less about brute force and more about a methodical, progressive training approach. Success in the OHPU is determined by the ability to generate force with one arm while simultaneously preventing the trunk from rotating. Mastering this exercise requires a solid base of full-body tension and consistent movement quality.
Assessing Readiness and Setting the Foundation
Before initiating one-handed pushup progressions, a foundational level of strength must be established for safety and efficient progress. A prerequisite standard involves performing 15 to 20 perfect repetitions of the standard two-handed pushup with full range of motion. This confirms the necessary strength in the chest, shoulders, and triceps. Another measure of readiness is maintaining a solid plank position for 60 seconds, demonstrating sufficient static core stability.
The initial setup demands a wide foot stance, typically wider than shoulder-width apart. This broad base of support is mechanically necessary to increase stability and minimize the rotational forces placed on the torso. Squeezing the glutes and bracing the abdominal muscles creates a rigid kinetic chain from the head to the heels, defending against hip rotation and sagging. Failing to meet these foundational strength and stability markers suggests the need to focus on mastering the standard pushup and plank variations first.
Progressive Training Drills
The bridge between the standard two-handed pushup and the full one-handed version is crossed through specific exercises that systematically increase the load on the working arm. The first progression involves the Incline One-Handed Pushup, where the hands are placed on an elevated surface like a wall or bench. This reduces the percentage of body weight being lifted, allowing the user to practice the one-arm technique and anti-rotation bracing without excessive load.
A step in building unilateral strength is the Staggered Hand Pushup, where one hand is placed in the standard position and the other is moved out to the side or rests on an elevated surface, such as a yoga block or small ball. This variation shifts a greater percentage of the load onto the forward hand, mimicking the unilateral demand of the OHPU while still providing a stabilization assist from the rear hand. The goal is to progressively move the assisting hand further away or use a less stable object until it provides minimal support.
The final drill before the unassisted attempt is the Eccentric-Only One-Handed Pushup, which focuses solely on the lowering phase of the movement. Muscles are typically stronger in the eccentric (lengthening) phase, making this a powerful tool for building the necessary control and strength for the full repetition. The athlete assumes the top OHPU position, then slowly lowers the body over a count of three to five seconds, then returns to the starting position using both hands or by pushing up from the knees.
Mastering the Step-by-Step Execution
Successful execution relies on meticulous attention to full-body tension and specific joint mechanics. Begin by establishing the wide foot position and ensuring the non-working arm is placed behind the back or firmly against the lower back. The supporting hand should be positioned directly under the shoulder line, with fingers pointed forward or slightly turned outward to promote shoulder stability.
Before initiating the movement, the core and glutes must be maximally braced to form a straight line from the head to the heels, preventing the torso from rotating toward the unsupported side. The descent is initiated by bending the elbow, actively thinking about pulling the chest toward the floor rather than simply falling. The elbow should be kept relatively close to the torso, aiming for a tuck angle of approximately 45 degrees, which optimizes the recruitment of the pectoralis major and triceps brachii while protecting the shoulder joint.
Lower the body until the upper arm is at least parallel to the floor, maintaining the straight body line and the tight core brace throughout the entire range of motion. The ascent is a powerful press, driving the hand into the floor to extend the elbow and push the body back to the starting position. Maintain control throughout the entire rep, avoiding uncontrolled shifting or corkscrewing of the body as the press is completed.
Avoiding Common Errors
One of the most frequent errors in the one-handed pushup is the inability to maintain a neutral spine, often manifesting as Hip Sagging or Rotation. This occurs when the deep core muscles and glutes fail to counteract the rotational force, causing the hips to drop or twist toward the side of the free arm. The fix is to increase the width of the foot stance, squeeze the glutes, and contract the obliques.
Another common fault is Elbow Flaring, where the elbow of the supporting arm juts out wide from the body during the descent. This places undue stress on the shoulder capsule and anterior deltoid. To correct this, the athlete should actively focus on tucking the elbow closer to the rib cage, keeping the angle between the upper arm and torso around 45 degrees.
Training through an Incomplete Range of Motion is a common sign of insufficient strength, where the athlete only lowers a few inches before pressing back up. This partial repetition limits the full benefit of the exercise and masks a strength deficit. The solution is to regress the movement, returning to incline drills or eccentric-only training until the full range of motion can be completed with controlled form.
If Wrist Pain occurs, which is often due to the intense pressure on a single joint, the position of the hand can be adjusted by rotating the fingers slightly outward. Alternatively, the athlete can perform the pushup with the hand gripping a dumbbell or parallette to keep the wrist neutral.