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  1. #1
    305pelusa Guest

    Default A "perfect" One-arm Push-up?

    And by "perfect", I mean of TNW quality, or at least higher. This is how it looks so far:
    http://www.youtube.com/watch?v=Na4iQ3p23Hc

    Definitely not as "perfect" as a Prison Pushup, or Regulation Perfect One-arm Push-up (which I have yet to see one person do), but in my opinion, it is better than most of the ones you find on Youtube.

    I also like to think of it as having a straighter body than in The Naked Warrior ones, where the body tilts more to the side. I have certainly tried both styles (the exact TNW one, and the one I show in the video with a straighter body), and the latter one is definitely harder on the core. It's a very subtle difference though, so I still count it as a TNW kind of rep.

    This is actually the "Arm-in" style that Jim talks about in Beastskills, because his body shifts to the side very little (just enough so the arm isn't in the way), but my legs are a bit wider (something I plan to slowly correct).

    Comments and feedback?! I completely thank GTG for allowing me to reach a decent One-arm Push-up, at least by my own standards (it looks much better than the ones my friends do for sure!). Thank you for that Pavel!
    Last edited by 305pelusa; 08-02-2011 at 07:19 PM.

  2. #2
    gtrgy888 is offline Senior Member
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    Great work! That counts as a regulation one armer in my book. When I get to that level I plan to move the feet inward, centimeter by centimeter.
    CC Progress
    Pushups 9 Leg Raises 10+ Pullups 8 Squats 9
    Bridges 6 Handstand Pushups 4

  3. #3
    305pelusa Guest

    Default

    Quote Originally Posted by gtrgy888 View Post
    Great work! That counts as a regulation one armer in my book. When I get to that level I plan to move the feet inward, centimeter by centimeter.
    Haha thanks!

    I plan on doing the exact same thing (moving the arm closer to the midline of the body, to compensate balance-wise).

    Question though. If you are personally doing CC, then why is that also your plan? Steps 7-9 should get you there, or are you going to stop doing CC once you get a solid legs-spread One armer, and then switch to getting the legs closer?? Just wondering.

  4. #4
    gtrgy888 is offline Senior Member
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    It depends on the jump between step 9 and 10. I worry that using the basketball for support will not train the correct pressing groove. If that's the case, step 9.5 for me would be the one armed pushup with feet shoulder width apart, straight back, shoulders parallel to the ground, and elbow tucked in. Time will tell though.

    It was good to see your progress. That seemed like a brutal sticking point midway through the rep.
    CC Progress
    Pushups 9 Leg Raises 10+ Pullups 8 Squats 9
    Bridges 6 Handstand Pushups 4

  5. #5
    HUSSAIN is offline Member
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    Your form is better than all of the videos I watched on youtube!

    You said that keeping your body straight is harder on the core, but what about the triceps. For me I think that the triceps keep me back from keeping my body straight and not the core.

    What about doing some supplemental exercises that target the triceps and the core? Think of some supplemental exercises for mastering the OAPU.
    Last edited by HUSSAIN; 08-03-2011 at 03:48 AM.

  6. #6
    305pelusa Guest

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    Quote Originally Posted by HUSSAIN View Post
    Your form is better than all of the videos I watched on youtube!

    You said that keeping your body straight is harder on the core, but what about the triceps. For me I think that the triceps keep me back from keeping my body straight and not the core.

    What about doing some supplemental exercises that target the triceps and the core? Think of some supplemental exercises for mastering the OAPU.
    Thanks!
    And yes, it was also harder on the triceps. If it helps you in any way, I did use supplemental exercises to reach that OAPU. Specifically, Tiger Bend Push-ups. Nice, tight, and slow reps. Once I got to 4x4, I started GTGing a OAPU groove (with assistance bands, and as much of a straight body as possible), and it paid off!

    You'll find the worst part is right when your upper arm is parallel with the floor. That's the point when people start letting the unloaded shoulder go up before the loaded one. This is also the part where the triceps work the hardest. I found that Tiger Bend Push-ups really helped me with this sticking point. So it might be useful to you too XD
    Last edited by 305pelusa; 08-03-2011 at 05:47 AM.

  7. #7
    Aquila is offline Junior Member
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    Strict and slow, nice!
    How long have you been training for this and how strong were you when you started?

  8. #8
    305pelusa Guest

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    Quote Originally Posted by Aquila View Post
    Strict and slow, nice!
    How long have you been training for this and how strong were you when you started?
    It depends on what you count as "training for this". I started doing Calisthenics about 14 months ago. I did Push-ups and dips. I would say it has been a year exactly since I said "Hey, I want to do a solid One-arm PU that makes my friends jealous", and started using PU variations that were harder than the normal PU (started with decline push-ups, close-grip push-ups, Tiger bends, and plenty of Planks).

    Whenever I could manage 10+ reps of a certain PU variation, it was out of my training routine. I consider all of those "small steps" that I used as part of the training, so it's about one year of strength-focused training.

    When I started, I could manage about 25ish consecutive Push-ups, so I wasn't very weak. I think what helped me the most is that I weight so little (only 135 lbs!).

    Are you working towards a One-arm Push-up too? I would love to hear about your training as well XD
    And BTW, not sure if someone said it to u already, but Welcome to the Party!

  9. #9
    Pats is offline Member
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    That's awesome.

    This saturday is my last day at the Gym, my studies are getting more serious now so I decided to just work out at home from now on.

    So I'm starting CC next week. I hope that I'll be able to pull that same OAPU in a year as well !

    Gratz again!

  10. #10
    KallosThenos is offline Senior Member
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    That's actually pretty good form, I'm impressed seeing as how every other YouTube video displaying "one-arm push-ups" are a joke.

    Now for some thoughts about OAP, I personally think an OAP with legs shoulder-width apart is what is considered "perfect". So if you bring your legs a bit closer and iron out the weaknesses (especially when you reach the sticking point in the middle of the rep), your OAP can be considered perfect and you can show off to your buddies and I can bet they won't be able to imitate you.

    Paul Wade's One-Arm Push-up is simply a One-Arm Tricep Press, as in order to maintain balance your working arm has to be under your sternum (your center of mass, this can be seen in other unilateral exercises like OAC and Pistol Squat). This is extremely hard and not even Jim from BeastSkills can do it.

    When you put your legs at least shoulder width apart, the leg opposite of your working arm provides cross-body tension which means it provides the stability for you to perform a proper OAP. I firmly believe that once you go past step 7 of CC push-ups, you may splay your legs shoulder-width apart (no more than that though), this is harder than the Naked Warrior OAP yet easier than Paul Wade's One Arm Tricep Press.

    I'd like to mention there are inherent flaws in CC, and I hope CC 2 can fix up some misconceptions and misunderstandings. One-Arm Handstand Push-up is impossible with strict form, only Spider-Man can do that, I believe Paul Wade did some kind of a One-Arm Handstand Elbow Lever Press with a slight kip. Not even Olympic gymnasts nor the exceptional athletes of Coach Sommers at Gymnastic Bodies can do a One-Arm Handstand Push-up, the leverage and weight involved makes it impossible, it's like fantasizing about the One-Arm Planche or One-Arm Front Lever (Not the one with your body sideways, that's more of a Side-Lever than anything else).

    Although to conclude my post, I think CC does have it's good points. I personally think the Pistol, Pull-up, Bridging and to an extent, OAP progressions are excellent. The leg raise series are alright, and the Handstand series is great up to Step 5 (start focusing on full range HSPU on parallel bars and Ring HSPU after that).

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