Bodyweight exercises, also called calisthenics, bring back memories of Junior High P.E. class.  When people here the term calisthenics they often think of a skinny kid not a muscled athlete.  For most people, calisthenics were the gateway into serious weight lifting.  I used to share that same idea, but my thinking has shifted over the last few years.   I have been using bodyweight exercises to keep body fat low and create functional strength.  Bodyweight exercises create a more mobile and functionally powerful body and this is a primary reason they are part of military training.  The great thing about bodyweight exercises is that they can be made accessible to any strength level.

I have been working on a top ten list of bodyweight exercises (list is found here) to conquer.    The particular exercise I am working on now is ten consecutive one arm push-ups.  This post is to show you how this exercise can be accessible to anyone through the use of progressive calisthenics.  The common mistake is to jump right to the actual movement.

Many people will start by attempting one-inch one arm push-ups and then gradually increase range of motion and then attempt two, etc. This is not what progressive calisthenics is all about! Progressive calisthenics is starting with a super easy related movement, and mastering that movement.  Then moving on to a slightly “progressively” harder version of the movement.

This list is a Reader’s Digest version, so if you want detailed descriptions and pictures of the exercises check out this post at Beast Skills…otherwise read on!

The One Arm Push-up Technique:

Just to clear up the goal we are aiming towards lets define the one arm push-up.  The technique for these is not all that complicated. Begin in a standard push-up position, separate your feet a little more (for stability), and move the supporting hand slightly closer to the centre line of your body. Tighten your lats, abs and glutes. Pull yourself to the floor – don’t attempt to fall and catch yourself. Imagine screwing yourself into it.

The Progression: (if you can do 50 consecutive push-ups start at #5)

1. Push Ups Against a Wall: Stand 2-3 feet away from the wall and slowly push your body away from the wall. Once you can do this for 3 sets of 20 reps, you are ready to master the next progressively harder movement.
2. Push Ups on Your Knees: Get on your knees and do push ups at a slow pace. One second down, slight pause at bottom…then one second up. Master this movement for 3 sets of 20 reps before moving on to the next level of difficulty.
3. Push Ups With Feet on Floor and Hands on Bench: The higher the bench, the easier this is. A standard bench in the gym works well, or a chair at home. Master this movement for 3 sets of 20 reps before moving on to the next movement.
4. Full Regular Push Ups: This one is self explanatory. Just focus on good quality push ups, all the way down in a controlled manner. Same deal, move on to next exercise once you can get 3 sets of 20 reps.
5. Close Grip Push Ups (Hands Touching): I like to make my hands form a diamond shape, like the guy in the first picture. Some people for a triangle. Just make sure your fingers are touching and you will be good. Once you can get 3 sets of 20 reps in perfect form, then move on.
6. One Arm Assisted Push Ups With Basketball: You can use a medicine ball if you have that available as well. What you are going to do here is put as much weight as possible on the hand that is on the ground and another hand on a basketball. Use the had on the basketball to assist you on the way up and the way down. As you get stronger, place that basketball further out to the side of your body away from the center. The further out the ball gets from your body, the less you can assist that working arm. Once you can do 2 sets of 15 reps per arm with very little assistance, it is time to move on to one arm push ups unassisted.
7. One Arm Push Ups: Your goal here is to eventually have the ability to do 10 full strict one arm push ups on each arm. If you mastered the previous movement correctly, you should be able to do 3-5 reps on each arm. Over a period of months you will work your way up to 10 reps per arm.

If you are still not ready to tackle the one arm push-up than start with working towards doing 100 consecutive regular push-ups.  Check out my post on getting to 100 push-ups.  But before you through in the towel remember that this goal was accessible to Jack Palance at the Oscars and Demi Moore in G.I. Jane!