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Saturday, November 3, 2007

How To Complete Your First One Arm Push-Up

The push-up is one of the best all-around upper body exercises.It's simple, it can be done anywhere... and it blasts your pecs, shoulders and triceps at the same time.

But the push-up does have one tiny flaw:

It's too easy!

This doesn't sound like a flaw but it is because of human nature. You see, if something is easy we as humans quickly lose interest.

And if you can knock out dozens of push-ups with ease, you'll soon find yourself not doing anything just because you already know you can do plenty of push-ups.

That's when it's time for the one-arm push-up.Now, if you can do 25 or more push-ups in a row, there's a good chance that you can already knock out a one-armed push-up.

It will be ugly... but you'll complete the rep.

But if you can't complete a single one-armed push-up... what should you do?

Some experts will tell you to continue to work on your normal push-ups.This advice is a little mis-guided as I've found the stre! ngth increase from normal push-ups does not readily transfer to the one-arm push-up.

So if you want to complete your first one-arm push-up... you need to adopt a specific training program for one armed push-ups.

In short... you need a plan of progression.

In my book, Double Your Strength In Five Days (A bonus that comes free with my book, The Home Workout Plan), I explain that the fastest way to increase your strength in any given exercise is to practice the exercise often using sets of 3-5 reps and to never approach muscular failure.

So when practicing the following exercises, I want you to do these exercises 3-5 times a day, for 3-5 reps each time... and never approach failure.Don't think about this as "working out". Think about these exercises as practicing your form.

Ok, so if we want to complete our first one-arm push-up we want to get the body ready and used to the same motion.

Let's start with the...

One-Arm Wall Push-Up

Stand an arms-length away from a wall. Spread your legs wide! for bal ance. Place one hand on the wall and fold your other arm behind your back. Slowly bend your arm and try to touch your nose to the wall. Then explode off the wall.

Do 3-5 reps and then switch arms.If this exercise is to easy, go right to the...

One-Arm "Girl" Push-up

In this exercise, you are going to do a one-armed push-up on the floor but you are going to be on your knees instead of on your feet. This reduces the amount of weight you have to lift and makes the exercise a little easier.

Do 3-5 reps with each arm.Avoid muscular failure and practice this 3-5 times per day.

When this gets easy you are ready for the...

One-Arm Negative Push-up

For this exercise, you are going to focus on the lowering portion of a one-arm push-up on your toes.You want to lower yourself as slowly as possible.First, try to take a full 3 seconds to lower your body. Then up it to 5 seconds.

When you hit the floor, don't try to push yourself back up. Get! on your knees, get yourself back into the starting position and practice lowering yourself again.

By following this proven plan of progression you will be on your way to completing your first true-one arm push-up.

It will be ugly, your spine will twist your shoulders will dip and your head will feel like it's going to explode... but you'll have completed your first one-arm push-up.

To discover more advanced bodyweight exercises, check out my free report called, "How To Build A Better Body In Your Basement."


Matt Marshall is the author of "Build A Better Body In Your Basement" Report. The report details how you can build an impressive physique using only bodyweight exercises. To get a free copy of this report, visit,

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