The 1-arm Pushup is a great exercise for fighters because it integrates the whole body and works muscles in specific patterns applicable to mixed-martial arts.
Now this exercise doesn’t replace things like bench presses and dumbbell presses, but it’s a great supplement to a training routine.
Being able to perform 1-arm Pushups in good form gives you 3 things that Bench presses don’t:
1) Rotational / multi-planar core stability
2) Shoulder stability / proper scapular movement
3) Neuromuscular integration
The specific pattern of activation of the muscles in the 1-arm Pushup is very beneficial for being able to use your core when you’re throwing punches so you can deliver more explosive and powerful strikes.
Watch this video to learn how to do 1-arm pushups properly, and how to build up your ability to do them if you can’t do them now:
Make sure you don’t do these things (these points constitute bad form):
- Being on the sides of your feet instead of on the toes
- Having your feet spread too far apart (a little is necessary, too much doesn’t train your body properly)
- Not going low enough
- Rotating and flexing at your hips/core – your torso should look as close to when you’re doing normal pushups as possible
- Humping the floor (save it for the bedroom)
How many can you do?
Leave your # below (for both left and right arms). I can do 9 on my right and 8 on my left.
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