Purposeful Strength: The 1-Arm Push-up and 1-Arm 1-Leg Push-up

Welcome to Purposeful Strength: The 1-Arm Push-up. Here is a quick intro to what you gain from trainig the 1-Arm Push-up, what to expect moving forward, and an overview of the 1-Armp Push-up and 1-Arm 1-Leg Push-up.

The 1AP does not take the body through a big range of motion but it benefits from some specific mobility drills.

We break things down into simple, manageable parts so you never feel overwhelmed.

We break things down into simple, manageable parts so you never feel overwhelmed.

Grip. Lats. Abs. Glutes. Generating tension in these four places will make any lift stronger and more connected, but here in the 1AP it is non-negotiable.

These are the aspects of each lift that you have the most control over. They set the tone for your lift before you lift. In every Lift you do, you can always give 100% of your attention to your setup.

We break things down into simple, manageable parts so you never feel overwhelmed.

We break things down into simple, manageable parts so you never feel overwhelmed.

We break things down into simple, manageable parts so you never feel overwhelmed.

We break things down into simple, manageable parts so you never feel overwhelmed.

We break things down into simple, manageable parts so you never feel overwhelmed.

Tops and Bottoms (TaBs)

it is in the TaBs that you can begin understanding where you body is in space, and the amount of tension you need to apply to maintain the position with good posture. When you know where you are starting (Top) and you know where you are going (Bottom), it is easy to connect the dots.

We break things down into simple, manageable parts so you never feel overwhelmed.

Leverage refers to changing the body’s mechanical advantage relative to gravity. In the one-arm push-up, elevating the working hand reduces the percentage of bodyweight supported by the arm while preserving the movement pattern.

Assistance keeps the athlete in the true one-arm push-up posture while providing external help through the range of motion.

Contraction focuses on how force is expressed rather than changing angle or range of motion. These drills build stability, reinforce alignment, and strengthen weak points.

Elevation changes the range of motion by introducing a physical target.

Substitutions build qualities required by the one-arm push-up or provide neurological relief from constant high-skill practice.

When used properly, these plans turn strength training into a lifelong practice, rather than a short-term program. This approach allows you to continue making progress over long periods of time.

This is your starting point if you’re brand new to the one-arm push-up. The goal of this plan is to build familiarity with both the Top and Bottom positions while developing foundational strength.

This is another beginner-friendly plan, but with a different focus than 101a.
Instead of sticking to one progression, this plan gives you exposure to multiple progressions to build a broader base of strength and skill.