After seeing Brie Larson effortlessly nail a one-arm push-up, we figured we’d try it out. And if you thought regular push-ups were hard, just imagine doing one with one hand. It’s really challenging! Believe it or not, as much as the move is about upper-body strength, balance plays a huge role in it. If you’re looking to mater one-arm push-ups, here’s how to do it.
Nail a Normal Push-Up First
Before trying a one-arm push-up, master a normal push-up first. You’re going to need lots of upper-body, core strength, and stability for this move.
Build Upper-Body Strength
Build your upper-body strength by bench pressing on an incline and a decline and flat pressing with a barbell, dumbbells, or a machine. Also try push-up variations, cable flies, and dumbbell flies.
Build Wrist and Shoulder Strength
Your arms, chest, and back aren’t the only parts of your body working for a one-arm push-up, you’re also using your wrist, shoulder strength, and flexibility. Do exercises to build your wrist and shoulder strength.
Work on Your Form on a Wall
Perfect your push-up form on a wall before you try it on the floor. Place both hands shoulder-width apart on the wall and start pushing up from the wall. Now try the same thing with one arm out to the side, removing it from the wall.
