1-arm Pushups: Great Exercise for MMA Fighters
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:
Make sure you don’t do these things (these points constitute bad form):
- Being on the sides of your feet instead of on the toes
- Having your feet spread too far apart (a little is necessary, too much doesn’t train your body properly)
- Not going low enough
- Rotating and flexing at your hips/core – your torso should look as close to when you’re doing normal pushups as possible
- Humping the floor (save it for the bedroom)
How many can you do?
Leave your # below (for both left and right arms). I can do 9 on my right and 8 on my left.
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Eric,
No mean to disrespect you because I think your blog and literature is interesting and useful but in no.3 you state not going low enough. I think that your pushups have great form but lack range of motion. In my books a OAPU should include your nose touching the ground.
Good work otherwise,
J
i was going to write pretty much the same thing. LOL
Good point! I really should go lower on those – I think I’ll redo the vid and get it posted so people know how to do it right… good eye
i can go 8 on my right and 7 on my left with perfect form
I always do my oapu from chest to lockout. Starting from the bottom makes it much harder. Try raising your feet or adding weight to your back!
I can give 13 good One-arm Push-ups with the left and right arm, chest touching the floor at the bottom, elbow locked out at the top. I’m still trying to increase my reps though.
Hey Eric, what’s your take on the One-arm Chin-up? I can do about 3 or 4 of those with both arms. Can that exercise carry over to MMA as well as the OAPU?
I can do about 15 each arm, prob more if i actually tried to increase em. I find heavy bench presses combined with rotational core is much more effective in building strength in these areas. When you roll ppl feel a 3-4 plate bench! no feels a 1 arm push-up!
1 arm chins are hard as hell! props to TRH for doing 3-4 each arm! i did do 1 each arm back in the day…but no more. Im doin Rope chins and pull downs, same results…and a lot easier lol.
Did you re-do the video yet? I think you can still go lower
I’m on it this weekend!
Left arm: 9 pushups
Right arm: 12 pushups