As we move towards the next levels, we’ll focus on our ultimate goal for the series – the one arm push-up. Starting from today’s level 7, the uneven push up, until level 9, all exercises will be one big preparation for the one arm push-up.
The one arm push-up is a very advanced form of the push-up and can be incredibly challenging. This is why the next 3 levels are designed to allow you to gradually develop strength and technique to push you to the final challenge.
After overcoming the final level of the Close Grip Push-Ups, continue and challenge yourself with the Uneven Push-Up.
Performing
We assume the same position as in the full range push-up (5th level), with the feet together, forming a straight line from the legs until the neck, arms straight and the palms on the floor right under the shoulders. Now, supporting yourself with one hand, place the other hand on a basketball or a soccer ball. Check again that both hands are right under the shoulders. This is your starting position. It’s important to distribute your weight evenly. At first it may seem difficult, but with time and experience you will learn to keep the balance. Now:
- As you breathe in, slowly bend your elbows and lower yourself down until your chest touch your hands;
- Hold for a second then start to slowly return to the starting position, while breathing out. Continue repeating until you reach your reps goal.
Exercise Notes
This is the first exercise designed as a preparation for the one arm push-ups. Instead of a ball you can use more stable objects, like as bricks. However, a ball is preferable, as with the balancing you also train and strengthen the rotator cuffs. This is an important detail of the exercise, which allows you to prepare the rotator muscles for more serious stress. You can try using a hard/medicine ball, but there is no equal to the basketball and the convenience of being able to grab it in your hand.
Training
| First level | 1 set of 5 reps (both arms) |
| Second level | 2 sets of 10 reps (both arms) |
| Final level | 2 sets of 20 reps (both arms) |
Technique
If you have perfected the close grip push-ups, you should not have problems with the uneven push-up. If, however, problems appear in the beginning, the likely cause is a poor coordination and problems with the balance, not lack of strength. You can try using stable objects instead of basketball, like bricks. When you can perform 20 push-ups with one hand on the bricks (for both hands), change the bricks with a basketball.
After overcoming the Final Level of the uneven push-ups, continue with the next exercise – the Partial Range One Arm Push-Up.