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Warrior Wednesday - One Arm Push Up
Fitness | April 13, 2016
One arm push up is one of the most difficult bodyweight exercises that targets your core, arms, chest, and shoulders. It’s unfortunate that one arm push ups tent to discourage people, and especially women. It’s a super functional unilateral exercise which is so effective in building an extraordinary stamina and athleticism. I don’t know why, but whenever I post a video of me doing these difficult exercises, people somehow think I just gave it a try and was able to do it right away as if I was some kind of freak of nature. Please don’t believe for a second that I don’t struggle with challenging exercises and workouts, or that everything comes really easy to me. Every hard exercise I ever mastered including regular push up and one arm push up took time and significant effort. I had to start with the basics and easier modifications that I’m sharing with you in this week’s Warrior Wednesday.
If you’re a ZGYM member, here’s your workout routine for today where you can practice what you’ve just learned and start working towards your One Arm Push Up.
How often should you practice to see fast results?
The more consistent you are the faster you’ll see results. Every day practice will get you far, but don’t worry, it won’t take up too much of your time.
- Start with the modification that fits your own fitness level – some of you will have to start on their knees, and some of you will start in the plank position. Aim for 2-3 sets of 3-6 reps on each arm. It won’t take you longer than 5 minutes.
- Test your progress every day by trying to do at least one rep of the next level modification. That said, if you’ve been doing one arm push ups on your knees resting one hand on the yoga block, try at least one rep without the yoga block by just keeping your finger tips on the ground for support. (watch the video where I demonstrate these modifications). If you don’t push yourself, you won’t make progress so don’t be afraid to do at least one rep that is going to feel really hard.
- Practice daily, and you’ll see significant progress within 2 weeks.
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
warsaw, poland
Great tutorial, as always. I have a lot of work in front of me. Weird, but I can do a lot of push ups in the plank position supporting myself with the fingers of my other arm, but I’m unable to do even 1 kneeling push up without any support. I just fall on my belly 🙂
Private Member |
I have a question. I have been faithfully working out daily with Zuska for two years. I am recovering from a bout of acute bronchitis, and have had to take time off. Should I start with the beginner workouts or power yoga when I feel better? Any advice would be welcome.
Private Member |
lake tahoe, nv, usa
That’s a good question and I’m glad you asked. I would recommend for you to start with the beginner workouts if you’re taking time off, because you will lose strength. It’s important that you build your strength and improve cardio again gradually. As someone who had been following my workouts for so long, you don’t have to worry about losing too much stamina. Your strength is going to bounce back way faster than if you were someone who hasn’t been active for years.
Private Member |
Thank you!
Private Member |
qc, canada
Thank you! That is most helpful! Thank for having included regular kneeling push-up and regular push-up in your description. I can do kneeling- regular push-up and my goal is to be able to do 5 regular push-ups in a row by June. I didn’t have a concrete plan to do that. Now I do!
Private Member |
Very helpful. A goal of mine for 2016. It’s true that being able to accomplish some of these exercises just doesn’t magically happen… it takes a lot of work. But we don’t get to see the behind the scenes struggle usually :).
Private Member |
seattle, washington
Maybe you need to make a bloopers video. Seriously as you seem pretty near perfect in everything.
Private Member |
boston, ma, usa
Haha! Yes, bloopers, please😎👍🏼
Private Member |
phoenix, az, usa
OMG!!!!!! I really appreciated the help- I feel like the one arm push up is in the near future, but I also took to heart your advice to practice each day the moves that frustrate us! Did pistol squats like I’ve done them for yrs and practiced my pull ups and chin ups! Thank you, always feels like you are here with me pushing hard and so so motivating!💪🏻😅
Private Member |
saint petersburg, saint petersburg, russia
Amazing workout!!! Thank you Zuska!
Private Member |
massachusetts, united states
My new May challenge!!
Thank you Zuzka!!!