One Hand Pump: How You'll Get There in 2022

You might think doing a one-handed push-up is only good for your Instagram or Facebook photos.

Not at all. In any case not only 😉

No, it's much more than that. It's an incredibly effective way to become much stronger in the bust, to erase certain muscle imbalances, to work on stability and to strengthen the abdominal strap. One-handed push-ups will move you far more than any other style of push-up.

Indeed, this exercise focuses mainly on the triceps and latissimus dorsi, which are so important to have a nice V bust.

But it must be recognized, it is not easy to get there. Between the force that must be deployed in the triceps and the problem of balance, it's a real challenge...that I suggest you take up.

You will get there little by little by following the tips in this article.

But first, here's today's video:

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How to do a one-handed push-up

As you can see in this video, the technique for successful one-handed push-ups is quite different from what you usually do for your push-ups, whether in a wide or narrow grip.

For example, if like me you make wide grip pectoral push-ups, your elbows remain far enough away from the chest throughout the movement. 

Even when you bring your hands together, your arms should form an angle of about 45° in relation to your bust for a good execution.

In the case of a one-handed push-up, it is more like a diamond push-up. The working arm must stay glued (or almost) to the bust, especially for a question of balance. 

And for people like me who suffer from tendinitis on the inside of the elbow (epitrochleitis), it is better to reduce the strain on the elbow.

I will now tell you how to execute it exactly, then we will see the ways to get there in a progressive way.

 Now, if you can do it the first time, it's because you're particularly strong!

Positioning

  1. Start in the same position as if you were doing the plank (chest and legs aligned) with your hands shoulder-width apart, as if you were going to do a push-up in a close grip. Spread your feet apart, as shown in the video to promote your balance (the more apart you are, the easier the balance will be).
  2. Do not push on your shoulder, but keep it back (watch the video of step 1 to visualize this point).
  3. Focus your gaze on your supporting hand.
  4. Contract all your muscles, from the latissimus dorsi to your glutes. This will increase your strength and allow you to do your push-ups as if your body were a single unit.
  5. Lift one hand off the floor and place it behind your back. Keep your body stable and don't let your hips or shoulders sag.
ALSO READ:  6 arm exercises without equipment

Execution of movement

  1. Inhale deeply through your nose, slowly bending your elbow to your side and letting your tight body descend. Don't drop to the ground, focus on providing resistance to gravity.
  2. As soon as your chest hits the ground, exhale forcefully through your mouth and push up with your triceps, chest, and shoulder to straighten your elbow and return to the starting position. Your entire body should stay straight as the muscles contract throughout the movement.
Adjustable dumbbells 40kg

One-handed push-up – how do you get there?

If I told you it's easy, I'd be a bloody liar! No, it's difficult and you have to drool a lot. But it is possible if you are patient and follow the method below.

When it comes to doing push-ups on one arm, it is absolutely necessary to adapt them to your level. Otherwise, you risk at worst hurting yourself, or at best getting discouraged.

To succeed, simply adjust your angle of attack. That is to say, you will start almost vertically and end horizontally. Start with the first step, then move on to the next step as soon as you can do 5 push-ups on each side the right way.

And keep this leitmotif: PATIENCE AND PERSISTENCE

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Vegan Protein 3K Shake 1 Kg neutral taste - Protein Powder
Description
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Our opinion
Protein from 3 vegetable sources without additives
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NutriZing Organic Pea Protein Powder - Protein 80% -...
Description
NutriZing Organic Pea Protein Powder - Protein 80% -...
Our opinion
Vegan organic pea protein for your dishes, coffees and desserts
Our rating
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ALSO READ:  4 variations of the dumbbell deadlift or deadlift (videos)

Step 1 – One-hand push-up in an upright position

This is the best way to prepare yourself without hurting yourself. If like me you have already followed the excellent method of Olivier Lafay for men or for women, it will remind you of the exercises for the triceps.

Make no mistake, it's not as easy as you might think...

Take a good look at how the shoulder rolls back before you start the exercise, and apply it all the time for push-ups on one hand.

How to follow step 1:

  1. Position yourself against the wall as if you had finished your push-up with the supporting hand in front of your shoulder.
  2. Move your feet back the distance that will allow you to push off your arm with reasonable force.
  3. Try to do at least 5 push-ups per arm. If it's too hard, bring your feet a little closer to the wall.
  4. Do 3 sets for each arm, without exceeding 8 repetitions for each set.

Whenever you feel you have progressed enough, move your feet away from the wall. If necessary place your hand a little lower on the wall, but no lower than your chest.

When you can do this easily with your hand at chest level, move on to step 2.

Extra help to get there

If you have the necessary equipment, another solution to progress with one hand is to do dumbbell bench press with one arm.

It's super effective to progress at your own pace. You will simply have to gradually increase the load and thus gain strength and balance since this exercise will also mobilize the stabilizing muscles.

Step 2 – One-handed incline push-up

This is the natural progression to get close to the ground.

Look for lower and lower supports as you progress. As in the video below, you can start with a relatively high support, like Aunt Bertha's chest of drawers 😉

How to follow step 2:

  1. Place your support hand against the chosen support.
  2. Step your feet back the distance that will allow you to perform push-ups with proper execution.
  3. Try to do at least 5 push-ups per arm. If it's too hard, choose a support a little higher (but no more than on the video).
  4. Do 3 sets for each arm, without exceeding 8 repetitions for each set.

Whenever you have progressed enough, choose a support about 15 cm lower. Do this until you are able to do push-ups from the seat of a chair or bench.

ALSO READ:  Hammer Curl - The biceps exercise to build volume

When you get there easily, go to step 3. And that day, you can uncork the champagne, but not during the session 😉

Testoprime

Step 3 – Finally, a real one-handed pump

That's it, you'll be able to take a picture of yourself, and even a selfie since you have one hand free. It's crazy !

This is the real one-handed outdoor push-up, as you saw in the first video.

pump one hand bodybuilding at home
Women can do one-handed push-ups too

How to follow step 3:

Well, I don't have much to teach you since everything is already described in the “How to do a push-up one-handed” at the beginning of the article.

When you get there easily, go to step 3. And that day, you can uncork the champagne, but not during the session 😉

And if you are a real madman or a human beast, you can always try step 4.

Step 4 – Pump one hand decline for the fools

It's pure madness, it's so hard. You will find videos on the internet if you type in “single arm decline push up”, but they are all poorly executed.

And for good reason ! It is very difficult to do push-ups correctly on one hand. So, you should only try if you master perfectly and quite easily those of step 3.

Otherwise, drop it. You especially risk injuring yourself by forcing too much on the elbow or shoulder joint.

How to follow step 4:

You must proceed exactly the same way as for step 3, but by placing your feet on 2 chairs or on a bench to be able to spread them sufficiently.

Conclusion

What do you think ? Are you ready to try?

Are you planning to add one-handed push-ups to your strength training program?

Tell me while leaving a comment at the bottom of this page. And above all, tell me how this article has helped you progress.

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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