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:
