Achieve Your First One-Arm Push-up
A simple program to guide you from regular push-ups to your first one-arm push-up.
Program Modules
Master Regular Push-ups
Ensure you can perform at least 15 regular push-ups with good form before proceeding. Listen to your body and stop if you experience pain. Focus on controlled movements and maintaining proper form.
Daily Push-up Practice
DailyPractice regular push-ups daily, focusing on form. Track your progress and celebrate small victories. Remember to stay hydrated and fuel your body with nutritious foods.
Preparing for the One-Arm Push-up
Steps to properly position your body for a one-arm push-up. Start with easier progressions if needed. It's okay to feel frustrated, acknowledge those feelings and keep practicing. Consider visualizing yourself succeeding.
One-Arm Push-up Prep Drills
DailyPerform these drills to build the necessary strength and stability for a one-arm push-up.
Perform the One-Arm Push-up
Lower your body, keeping your chest turned toward the wide leg. You've done your first one-arm pushup! Celebrate your achievement! Remember progress takes time and consistency.
One-Arm Push-up Attempts
DailyAttempt one-arm push-ups, focusing on form and controlled movements. Start with a small number of repetitions and gradually increase as you get stronger.
What You'll Accomplish
- Be able to perform 15 regular push-ups with proper form.
- Understand the proper hand and leg placement for a one-arm push-up.
- Successfully complete a modified one-arm push-up.
- Develop the necessary strength and stability for a one-arm push-up.
- Learn to listen to your body and manage frustration during training.
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