10 Tips for Mastering the Perfect One-Arm Push-Up

The Perfect One-Arm Push-Up – many claim to be able to perform it, still there’s almost no video proof to back up those claims. Why so? Firstly, everybody has ego. And claiming that you can do such complex skill like the Perfect One-Arm Push-Up [POAPU] boosts that ego like nothing else. There’s no harm in bragging, unless you cannot back up your words. Secondly, it’s surprisingly easy to get trapped in improper technique with this skill. You can see lots of videos of One-Arm Push-Up but 99% of them are half-assed-twisted-body-feet-wide-pseudo-push-ups. That’s not what we’re discussing here. That exercise has almost nothing in common with real One-Arm Push-Up and is walk in the park comparing to our beast. Many people push this shitty technique as POAPU, but don’t be fooled. They just don’t have the patience to gain strength required for this move. Thus, they can forget about achieving anything great. Also lots of people don’t believe POAPU can be done the proper way, but that’s not true. It definitely can be achieved, but the process will require lots of time, hard work and patience. So let’s get closer look to what the hell that Perfect One-Arm Push-Up is?

What Is Perfect One-Arm Push-Up?

This question is highly debatable. Everybody has its own criteria for “perfection” of the One-Arm Push-Up. Anyway, I will give you my personal requirements for proper technique. Let’s make a list:

Shoulders should be parallel to the ground

Feet should be not wider than shoulder-width

Twist of the body should be minimal

Body should be straight (looking from the side)

You should lower down until there is no more than 10 cm between the ground and your chest

If you don’t meet even just one requirement, then you should reconsider your technique, stop fooling around and start training the real One-Arm Push-Up.

How Have I Learnt about It?

I’ve learnt about the possibility of the One-Arm Push-Up long time ago. I was just starting training at that time. I remember exactly that moment when after a set of push-ups my dad came up and asked me: “Can you do it with one arm?” And I was like: “Why not?” Of course, I failed miserably. However, after couple of attempts I figured out that if I spread my legs really wide, twist to the side and lower only half the way, I can do it. With feeling of accomplishment (in reality accomplishing nothing), I happily forgot about the skill for some time. Many years later I was lucky enough to read one book that changed it all. That was Convict Conditioning. In one of its sections Paul Wade (author) was writing about the Perfect One-Arm Push-Up. I considered myself pretty strong at that time. “Bench pressing 120 kg for sets of 4, man, I should be able to crush that bodyweight thing” – I believed. Again, I got another reality check and deep understanding and appreciation for heavy calisthenics. From that moment my fight with POAPU began.

Can I Do It Now?

exercises, move correctly your muscle

lets learn some movement now !!! 

  

Stand in starting position for a Pull Up, as above but with your feet on the ground.  Then use just one foot to ‘jump’ your body up onto the bar so you are actually in final Muscle Up position.  Your arms should be pushing straight down, holding you up on the bar.

Take time on top of the bar to get used to the balance and strength required to be up on the bar; experiment with your body weight 

lean forward, lean back and side-to-side.  Acclimatize to your limits and understand the physical dynamics of being up there on the bar, so that when you actually try your first ‘proper’ Muscle Up and launch yourself up on the bar, you are not ‘new’ to the position and know how to ‘handle’ your body up there.

Once you are comfortable on top of the bar, perform some dips – dip down as low as you can, down to your chest and then explode UP with a fast dip.  Repeat as many reps as you can to fortify your ability of Stage 2 of Muscle Up training.  Awesome!

“ALTHOUGH THE MUSCLE UP BEGAN LIFE AS A TOUGH, OLD SCHOOL STRENGTH TRAINING EXERCISE FOR OLYMPIC GYMNASTS, IT IS NOW THE RESPECTED STANDARD FOR PHYSICAL STRENGTH AND ABILITY ON PULL UP BARS AND STREEET GYMS EVERYWHERE”

Now you must work on the swift technical skill of seamlessly linking Stage One and Two together in order to achieve one full correct Muscle Up.  It may be helpful to watch Jarryd’s World Record Muscle Up clip at the top of this page, to visualize the technique and movement.

Execute your explosive Pull-Up, slightly releasing your grip on the way up to transition you hand position to go on the bar and then, as you get to the highest upward trajectory point you can possibly achieve, flip your elbows forward and push down with your arms, pressing your body up onto and over the bar.

To ensure a higher ‘launch’ in Stage 1, try standing with your feet about 30cm behind the floor line of the Pull Up bar with elbows slightly bent; then, as you take your feet off the ground, you will swing forward.  Go with the swing and as you begin to swing back, Pull Up explosively and kick your knees up towards your chin for added momentum.  As you develop technique and become stronger, learn to use less momentum, with less swinging and kipping until your can perform a strict, World Record quality Muscle Up.

“THE MUSCLE UP IS NOT ONLY AN IMPRESSIVE ‘TRICK’; IT IS A FULL-ON EXAMPLE OF BODY CONTROL AND TRULY FUNCTIONAL HUMAN STRENGTH THAT STUNS PEOPLE WHO HAVE ONLY EVER SEEN OR DONE ‘REGULAR’ PULL UPS!”

Now, do as many as you can! and get fun trying and reading our articles !!

 Developing dynamic and explosive pull up strength

First off, you will need to develop explosive and dynamic Pull Up strength.  From now on you must train yourself to explode up from a dead hang position when you perform all your Pull Ups.  No more lazy, slow Pull Ups to your chin; our goal is much, much higher!

To begin, place your palms in pronated Pull Up position (palms facing away from your body) slightly wider than shoulder width apart, and wrap your thumbs around the bar.

Then, take two deep breaths and PULL UP – as high and fast as you can go – NOT to your chin, but aim to pull the bar ‘down’, launching you chest past the bar and as high as you can go!

While you learn, it’s OK to just do two or three explosive Pull Ups and you can also swing/kip your knees up towards your shoulders with speed for assisted momentum.

When you start, you may only be able to explode up to your neck region.  But after a while you will be able to get higher and higher!  As you develop explosive Pull Up strength, you will be able to get the bar to your chest; then your navel; then your thighs!  Not only will you feel the muscular intensity in your triceps, lats and rear delts, but your hand and forearm strength will also multiply.

Once you can do ten fast, explosive pull ups to your chest, then begin to aim your torso higher – aim to explode right up to your lower pecs.  Shoot for at least tend good high, fast pull ups to your lower chest.  If you can launch high enough to get bar to your abs, even better!  You will now be ready to tackle Stage 2 of Muscle Up training.  Excellent!

Tip:  You can attach small weights (1-5 kg) in a weight vest or back pack to add intensity to your training, but only after you can do 5 explosive Pull Ups.

 N.B: try this and get some fun enjoy!!

The Best Way To Get Your Muscles Up Faster !!!!

Ballistic bodyweight bar training for superior strength and stamina is exploding in popularity, in parks and outdoor gyms all over the world.  An infinite array of intense exercise variations has fuelled a global phenomenon on the internet, with top bodyweight professionals attracting millions of views and inspiring a generation of fitness fanatics.  Now you do it too.  Fantastic!

One of the most impressive and famous bodyweight moves is the Muscle Up, a dynamic and intense extension of the ‘regular’ army-style pull up.

“The Muscle Up involves an explosive pronated-grip pull up to launch your torso high over the bar to height with a seamless transition to holding your body with straight arms on top of the pull up bar. “

Over the last few years, the modern Muscle-Up has rocketed to international fame as an iconic strength move due to the innovative You Tube training clips of American bodyweight masters such as the incredible Zef from Brooklyn and the shredded Hannibal from Queens in New York.

The current Official Guinness World Record for Muscle Ups is held by local Bondi boy (and ex  – Special Forces soldier) Jarryd Rubinstein, who was sufficiently inspired to go out and bust out 26 fast, fluid Muscle Ups, smashing the previous record of 21 reps set by a Chinese Olympic gymnast.  The Muscle Up World Record rules set out by Guinness are very precise and stipulate strict form, disallowing kipping or swinging the knees for momentum or resting at the top of the bar between reps.  Jarryd’s World Record of 26 Muscle Ups is a now a YouTube sensation and has stood for three years, despite many concerted attempts to break it by amazingly strong crews from all over the world.

With such popularity within the fitness community and cultural recognition online, many fitness enthusiasts are now inspired to learn how to bust out a few smooth, strict Muscle Ups.

Of course, the Muscle Up is not only an impressive ‘trick’; it is a full-on example of body control and truly functional human strength that stuns people who have only ever seen or done ‘regular’ pull ups!

trying and get some fun !!!!!  FBD.Inc