What are the techniques for one-handed push-ups?

Are you still envious of those people who can do push-ups on TV? Are you even more envious of those who can do push-ups with one hand? They can do dozens of push-ups in one breath. Doesn’t it feel great? In fact, it is not difficult to do push-ups. One-handed push-ups require skills. It is different from two-handed push-ups. First of all, the posture is very different. So, how can you do one-handed push-ups well? If you want to learn, I will introduce you to the skills of one-handed push-ups below. Let’s take a look.

Phase 1

Preparation posture: Stand facing the wall, stretch your palms forward and touch the wall, fingertips facing up, palms shoulder-width apart, and feet together.

Complete movement: Lean forward, keep your body upright, pull your elbows back toward your ribs, do not extend them outward, until your forehead touches the wall, then return to the original position.

Note: The whole set of exercises is 25. After the elbows are adapted, you can do the second stage of exercises.

Phase II

Find a support that is half the height of your body, such as a table.

Preparation: The posture is the same as in the first stage. Grab the edge of the table with both hands, stretch your hands straight, and place your palms shoulder-width apart. Keep your body upright.

Complete movement: The movement is the same as the first stage, but you are required to press down until your chest touches the edge of the table.

Note: 50 reps per set, you can do the third stage of exercises after you have completed them.

Phase 3

Preparation: Support your body with your hands and feet together. The posture is the same as in the first stage. Place a small ball about 5 cm below your chest.

Complete movement: Press down until your chest lightly touches the ball, then slowly push up, raising your head as your body moves downward.

Note: 25 in a group, after finishing, you can do the fourth stage of practice

Stage 4

Preparation: The general posture is the same as the above stage, but in this stage, the left (right) hand is stretched horizontally and grabs a basketball

Complete action: Same as the above stage, but with the left (right) hand extended to support the ball

Note: 20 pieces per group

One-arm push-ups

Preparatory action: The posture is roughly the same as the fourth stage, but the body's center of gravity is concentrated on the right (left) hand, the left (right) hand is behind the back, and the body is slightly tilted to the right, forming a line with the feet.

Complete action: Same as above

Note: Those who are interested can continue to practice handstand

I believe that through the above introduction, everyone has understood the skills of one-handed push-ups. In addition, I would like to tell you that when you first start practicing, use the other hand to assist, and do not completely put it behind your back. After finding a sense of balance, slowly try to do it with only one hand. There is nothing in the world that cannot be done as long as you can persist. Therefore, as long as you follow the above method and practice every day, you will be able to do it soon.