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Old 03-04-2008, 02:51 PM   #1
Nate Fucile
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one arm pushups and pullups

any other newbs have these as goals and wanna exchange tips?
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Old 03-04-2008, 02:57 PM   #2
Derek Maffett
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Re: one arm pushups and pullups

Pushups - look over on dragondoor - they use them a lot.

Pull-ups - do a search in Competitions for a one arm chinning competition. We did that just last year and you should find some hints, tips, and resources in there. The beastskills website has a good tutorial.
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Old 03-04-2008, 09:50 PM   #3
Steven Low
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Re: one arm pushups and pullups

One arm pushups: grease the groove them. If you don't have the strength to do one consider doing hands close together pushups and then add weight. That should get you there fairly quickly.

One arm pullups: I found one arm negatives and weighted pullups to the most helpful (similar to beastskills). High stress on the elbows though so if you feel them starting to give/hurt take a break. You don't want tendonitis.
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Old 03-19-2008, 02:24 AM   #4
Thomas Ehle
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Re: one arm pushups and pullups

I think I can help you with the 1 arm push-ups.
1) choose what the style you want to do them in, ellbows out or ellbows in close to the body, personally I like Bruce Lee and Stallone`s ellbow out at shoulder level style.
2) do them on your knees first, forget about doing weighted or elevated push-ups with both hands, push-ups with both hands are quite different from a single arm push-up and do not prepare you for it adequately
3) once you can do a couple on your knees, go on your feet and spread them as far apart as possible, then do a couple
4) narrow the feet each time you get stronger until you can eventually do them with feet a little more than shoulder width apart

at my strongest, I did 5 sets of 10 reps each arm

they are an excellent functional strength builder for punches or hooks or ellbow strikes, if you are into muay thai

hope this helps


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Old 03-19-2008, 08:12 AM   #5
Aaron Trent
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Re: one arm pushups and pullups

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Originally Posted by Nate Fucile View Post
any other newbs have these as goals and wanna exchange tips?
I am not new to CF, but the one arm pullup is a goal I have. I have been doing negatives and static hangs in my progression.
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Old 03-19-2008, 12:09 PM   #6
Jeff Yan
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Re: one arm pushups and pullups

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Originally Posted by Steven Low View Post
One arm pullups: I found one arm negatives and weighted pullups to the most helpful (similar to beastskills). High stress on the elbows though so if you feel them starting to give/hurt take a break. You don't want tendonitis.
It seems like being able to do a one arm pull up and a weighted pull up of + bw would go hand in hand. That is 2x bw for 2 arms ~ unweighted for 1 arm. Is this the case?

Right now I can do slightly less than 2/3 bw for weighted pull up. Would this mean I probably won't be close to doing a one arm pull up until I get closer to adding another 1/3 bw to my weighted pull up?
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Old 03-19-2008, 12:26 PM   #7
Jake Di Vita
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Re: one arm pushups and pullups

My gut feeling is that isn't actually the case - although I couldn't explain to you why.
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Old 03-19-2008, 03:10 PM   #8
Jeff Yan
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Re: one arm pushups and pullups

For simplicity, I'm assuming that the effects of -handedness (righties having stronger right arms) are negligible and that one arm isn't doing significantly more work on a regular pull up than the other.
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Old 03-19-2008, 05:57 PM   #9
Steven Low
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Re: one arm pushups and pullups

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Originally Posted by Jeff Yan View Post
It seems like being able to do a one arm pull up and a weighted pull up of + bw would go hand in hand. That is 2x bw for 2 arms ~ unweighted for 1 arm. Is this the case?

Right now I can do slightly less than 2/3 bw for weighted pull up. Would this mean I probably won't be close to doing a one arm pull up until I get closer to adding another 1/3 bw to my weighted pull up?
OAC/OAP is close to abouat ~80-85% of +bodyweight weighted chin. Reason being your arms do weigh some and don't count as weight during a OAC or during a +weight pullup.
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Old 03-20-2008, 12:34 AM   #10
Derek Maffett
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Re: one arm pushups and pullups

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Originally Posted by Steven Low View Post
OAC/OAP is close to abouat ~80-85% of +bodyweight weighted chin. Reason being your arms do weigh some and don't count as weight during a OAC or during a +weight pullup.
That actually computes. I'm still around 70% in weighted chin-ups and when I last did OAC training, I was about a ten pound assist away.
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