{"id":398377,"date":"2026-01-09T13:26:20","date_gmt":"2026-01-09T13:26:20","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/398377\/"},"modified":"2026-01-09T13:26:20","modified_gmt":"2026-01-09T13:26:20","slug":"most-men-never-manage-a-one-arm-push-up-but-these-3-progressions-will-get-you-there","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/398377\/","title":{"rendered":"Most Men Never Manage a One-Arm Push-Up \u2013 But These 3 Progressions Will Get You There"},"content":{"rendered":"

Yes, the one-arm push-up<\/a> is an incredibly powerful, portable movement that lets you hammer your chest<\/a>, triceps<\/a> and shoulders<\/a> using nothing but bodyweight. But let\u2019s be honest \u2013 it\u2019s also a baller move that makes you feel (and look) like Rocky Balboa in the gym.<\/p>\n

Part of the appeal is that so few men can actually perform one-arm push-ups for reps. That exclusivity is also why they\u2019re so effective: they work because they\u2019re hard.<\/p>\n

The good news is you don\u2019t need to be born an Italian Stallion to unlock them. Follow the progression below and, with patience, you\u2019ll earn your way to full one-arm push-ups and add a seriously potent movement to your bodyweight arsenal.<\/p>\n

How to Get One-Arm Push-ups<\/p>\n

Work through the progressions below, slotting them into your training two to three times per week. Once you can comfortably perform 10-15+ reps of a movement, it\u2019s time to progress.<\/p>\n

When you\u2019re working on progressions two and three, you can occasionally test a full one-arm push-up to gauge where you\u2019re at. Just don\u2019t rush the process. Master each step in order to lock in strength, stability and control.<\/p>\n

Build strength, add muscle and strip body fat in 2026 with this simple four-week training plan from Men\u2019s Health fitness director Andrew Tracey. You\u2019ll also get a fully comprehensive nutrition guide, giving you the tools to create a smart, sustainable calorie deficit \u2013 without compromising your training. Tap the link below to unlock 14 days of free access to the Men\u2019s Health app and start training today.<\/p>\n

Click here<\/a><\/p>\n

\"magazine<\/a>1. Archer Push-Up\"press<\/p>\n

This variation is a subtle twist on the standard push-up. You\u2019ll still use assistance from the non-working side, but the emphasis shifts heavily onto one arm.<\/p>\n

How to:<\/p>\n

Start in a standard push-up position. Extend one arm fully out to the side, palm flat on the floor. Shift your weight towards the opposite hand and lower your chest under control. Use as much assistance as needed from the outstretched arm to keep the rep smooth, then press back up explosively.<\/p>\n

Perform 5-10 reps on one side, rest briefly, then repeat on the other. Over time, aim to rely less on the assisting arm.<\/p>\n

2. Hands-Elevated Single-Arm Push-Up<\/p>\n

A staple progression for building strength towards a full one-arm push-up, using elevation to reduce load while reinforcing proper mechanics.<\/p>\n

How to:<\/p>\n

Set up in front of a box, bench or barbell fixed high in a rack. Grip the edge with one hand and step back into a strong plank, forming a straight line from ankles to head. Take a wide stance with your feet for balance.Shift your weight towards the working arm and lower your chest slowly. Keep your free hand hovering nearby in case you need support. Once your chest reaches the surface, press back up powerfully.<\/p>\n

Perform 5-10 reps per side. The higher the surface, the easier the movement. Gradually lower the height until you can hit 10 clean reps on a box or bench around 6-8 inches off the floor.
<\/p>\n

3. Two Arms Up, One Arm Down<\/p>\n

This progression introduces full bodyweight loading on the floor, using the stronger eccentric phase to build strength through the full range.<\/p>\n

How to:<\/p>\n

Assume a strong push-up position and widen your stance for stability. Lift one hand off the floor, shift your weight onto the working arm and lower yourself slowly under control. At the bottom, place the other hand down and press back up using both arms. Lift the assisting hand again and repeat.<\/p>\n

Perform 5-10 reps on one side, rest briefly, then switch.<\/p>\n

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