One Arm Push Up Tutorial

[InterceptionsRus]

good vid man :) ive been trying to do one arm pushups for about 5 weeks now.. its not perfect but check my vid out :D

[BTrix3D]

is there really a sword behind him

[bongobear43]

@BTrix3D I was hoping someone would notice haha..

[mantoshka1]

Thanks man! Even though I still can't do it, I WILL!

[strengthtraining4you]

"7 Weeks to 100 Push-Ups Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes " Helped me alot!! After only 3 weeks (When i first only could do 25 pushups) i could do 40! and 1 handed pushups!

[SlavicStorm14]

@strengthtraining4you

That program is stupid. He just threw a bunch of numbers on a piece of paper and tried to sell it.

[RapeFroot]

mario music?

[peanutpotion]

i can do like 10 one handed press ups

[xxMiZa]

lol, i swear this is only to impress the chicks haha

[ShadX1001]

fucking music. but is good

[EverythingBot]

ok my inner nerd sensed this music is from the super mario 64 for the Nintendo 64 in a heartbeat!

[ShawnMicheaIs]

man i keep doing around 50~100 push ups per day (5 sets of 10 or 5 sets of 20)

its still not pretty enough to do 1 armed push ups....idk why?

im abit overweight and whenever i attempt to do 1 armed i feel tht my ass is gona split, am i doing the 1 armed wrongly or w/e?

[COMICID]

i could do 14 and a half with my right arm with my left arm i could do 3

[TheNeoNInfinite]

2:38

yes mister muyagi

[mansitopinta]

He tries

To make it look as easy as playing, oh let's say..... Mario 64 ? Lol

[autodidact19]

if your doing this on hardwood floor just use a t-shirt on your pseudo hand so it slides

[INteNsEHaXx]

spelled pseudo wrong.

[sim0nJ4F]

thx man! it really helped me!

(but music is really gay) xD

How many push up can u do this time?

[miguelrvl]

Wata up with mario music

[TheCholquito]

Mario music!

[akogi1987]

totally feelin' Dire Dire Docks!

[DawgFL]

Hey man this is super helpful

[ImToMMyXD]

Very nice can you do it with feet together????

[bongobear43]

@ImToMMyXD Thanks! No, I haven't quite worked up to doing it with my feet together yet. It's surprisingly a lot harder.

[ImToMMyXD]

@bongobear43 Well try and look at bodyweightculture . com there's a guide on 1 arm pushup and btw try and look for "Convict Conditioning" it shows how to perform 6 bw exercises (one arm pullups, one arm handstand pushups, stand to stand bridge, leg raises, one leg squat and one arm pushups)

[KarateNova]

@bongobear43 You can't do both feet together, since our shoulder goes inward to the ide of our body, our force is actually going ide way on a normal pushup, but the force of both arms pushing sideways cancels out the force and causes you to go upward, so We need to have our feet spread out when we do 1-armed push-ups, to compensate for our lac of force on the other side of our body

[ExpertPizza]

@bongobear43 actually it is impossible....i mean, you can't keep the balance with your feet together. btw, good job man! and nice sword :D

[nikolis1357]

@ImToMMyXD you dont have balance with feet together

[collwatt]

@ImToMMyXD still better than the twisted one arms pushups others do. all he has to do is progressively bring legs together

[Adun4184]

How many one arm push ups can you do?

[bongobear43]

@Adun4184 At the moment about 3 on each side.

[fitnessandinjury]

Nice! Did you come up with the Pseudo Push up. I really like the principles and the form.

[bongobear43]

@fitnessandinjury Thanks! No, I didn't come up with it. I got the idea from another youtube video I saw. I think the name of the video was pseudo push ups.

[pumamick]

lol it only took my two weeks to be able to do these, but then again. I had been working out for a few months before hand

[ZeroJohn]

i'm working out for around one year and doing one arm push-ups is also one of my goals, but i knew for doing that my body has to be exercised. so yesterday i tried to do it the way you explain, seems it is a good way. well, i can do one, but for more i need to help with the second arm. but anyway i will keep on exercise it.

But in fact my question is: what muscles are exercised exactly with one arm push-ups? i feel it very strongly around the shoulder and the triceps, but what about the chest?

[bongobear43]

@ZeroJohn I think you are right. From my understanding the shoulders and triceps are doing most of the work for the movement. I think the chest is responsible more for stabilizing the movement. From what I can feel, the rest of my body has to be tensed also to remain in the correct alignment throughout the movement e.g my lats, traps, abs, legs. Sorry I can't be more specific but I haven't actually figured out the exact muscles being worked in this exercise yet haha..

[ZeroJohn]

@bongobear43 yeah, of course the entire body is under tension, even with standard push-ups. but i just wanted to hear your opinion about the main muscles exercised by it :) thank you for answering.

[ZeroJohn]

@bongobear43 oh btw, respect for achieving your current form. i know how hard work and how much motivation someone needs to achieve this. even more for the way you do it, means the natural way, mostly working with your own bodyweight. but you are right, in the end it is much more effective working out with your own weight than exercise with machines who only exercise one or few muscles at once.

[pumamick]

@ZeroJohn If you want a good exercise that works more than one muscle group, try barbell squats ;)

[kroasana]

sry i gave you thumb down .... my bad! i wanted to thumb it up :/

[iPianoAzn]

nice tut thanks! i managed to only do two in a row. wat bothers me is that im not sure if my form is correct becuz i keep my arms close to my body like urs but most videos out there show ppl performing these with their arms far away from their bodies. reply bak plz, thnx!

[bongobear43]

@iPianoAzn Thanks for the comment. I think there are several ways to perform the OAP. This is how I do them. The reason I keep my arm close to my body is because it allows me to reach the ground without putting too much strain on my rotator cuff. Also, since my arm is vertical it gives me the longest range of motion for this movement.

[iPianoAzn]

@bongobear43 thanks for the reply and yeah, ur method makes sense. i wasn't trying to prove you wrong in anyway, i was just concerned about whether or not i was doing them correctly. thanks!

[ORTprod]

This is a very good progression for OAPUs.

[xReverseRoundHousex]

thank glab i picked this one u went step by step very informitive

[rossdimmock]

nice vid thanks

[MrZippy231]

I must say I have been busy in Martial Arts, viewed and tried various ways to train the one arm pushup. Like wall pushups, elevated (ball) pushups etc. ...

But the slide the arm away method seems to be the best I found yet!

A tip for those that can't slide their hand away smoothly, wear a sock arround your hand, will make sliding way easier and lets you put more force on your main arm, looks silly but works like hell!

Keep up the good work!

[MrZippy231]

I must say I have been busy in Martial Arts, viewed and tried various ways to train the one arm pushup. Like wall pushups, elevated (ball) pushups etc. ...

But the slide the arm away method seems to be the best I found yet!

A tip for those that can't slide their hand away smoothly, wear a sock arround your hand, will make sliding way easier and lets you put more force on your main arm, looks silly but works like hell!

Keep up the good work!

[Bbran15]

Thanks for posting this!

[bongobear43]

@Bbran15 Thanks for watching!

[anonymous13111]

I love the N64 Water Mario Music

[taekwonStudent09]

Going along with grease the groove and things that pavel says, is the one arm push up the same as doing kettlbell presses when it comes to overall strength? And generally does this work the chest more than the actual arm?

[bongobear43]

@taekwonStudent09 Hmm I'm not clear on what specific reference you are speaking of regarding Pavel. My view is that both exercises are good for overall strength. I would only do one or the other though because I feel that they both cover the fundamental pressing movement. For me personally I feel most of the tension in my arm, but I also have to tense my core, legs, and back to maintain the correct alignment. I suppose the difference between the exercises would b the chest emphasis in the OAP.

[taekwonStudent09]

@bongobear43 Well the reason I'm asking is because, for now, I wanted to focus on just one exercise for the overall arm strength, but I'm not sure if they both have the same benefits. I know the pushups create total body tension, but presses are harder to burn out on.

[ORTprod]

@taekwonStudent09 chest, in my experience. Strength is technique, practice and patience.

[Seththeone99]

hell yeah this song was in mario whats it called i wanna look that shit up

[bongobear43]

@Seththeone99 It's the Water Theme from Mario 64. Composed by Koji Kondo. It's one of my favourites haha..

[Seththeone99]

@bongobear43 yes very nostalgic, brings me back to a better time in life

[Fandake]

Very NIce

[Dark515Rogue]

Genius! Thanks!!

[saamgeuk]

pretty good form. looks easy for you. now can you try them with your feet shoulder width apart and still keep good form? that should be the next goal or something.

[roller1290]

awesome video thanks for posting

[shahrusimo]

good tuto

[will131071]

great vidéo,thanks.

[DevilDogDupre]

thanks alot i can do about 70 consecutive pushups but i never could do one arm pushups because for some reason i always lost my balance on 1 arm but these 6 steps helped out alot

[bongobear43]

Excellent. I'm glad it helped.

[ChrisC0caine]

good vid bro

[raamdev]

Fantastic tutorial! I've progressed to 80+ pushups without rest -- mastering the one-arm pushup is next! :)

[bongobear43]

Thanks! Good luck with your training!

[hardcorepotato]

Nice vid :D. And nice to know that you're still alive! Hows your planche going?? (Mine is not so good.. Maybe I'll post a vid soon so you can see progress (though it is not much)

[Michael8Christian]

great tutorial

[AdamTheGood]

Love how its Mario 64 music

[pownjhell]

@AdamTheGood Was just thinking the same thing, the underwater theme! *insert red coin noise*