Summary
Jeff Cavalier introduces a bodyweight technique called the post-up push-up as a stepping stone toward the one-arm push-up. The method allows trainees to progressively overload the chest at home without any equipment. It serves as a bridge exercise for those not yet strong enough to perform a full one-arm push-up.
Key Points
- Standard push-up variations have limited overload potential for more advanced trainees training at home
- The one-arm push-up is considered one of the hardest and most effective bodyweight chest exercises
- The post-up push-up is a regression that allows you to work toward the one-arm push-up progressively
- The technique involves posting one hand against a wall or stable surface while the opposite arm does the majority of the work
- This approach is framed around the principle of progression — gradually increasing difficulty over time
- The exercise requires no equipment, bands, bars, or bench — only a wall or similar surface
Exercise Details
Post-Up Push-Up
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Target muscles: Chest (unilateral emphasis on the working side)
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Proper form cues:
- Post one hand flat against a wall or sturdy vertical surface for light support
- Lower your body as you would in a standard push-up
- The posted hand provides minimal assistance — the majority of the load falls on the working arm
- Keep the movement controlled on both the way down and the way up
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Progression path:
- Begin with the post-up push-up to build unilateral strength and stability
- Gradually reduce reliance on the posted hand
- Transition to a full one-arm push-up when sufficient strength is developed
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Common mistakes to avoid:
- Relying too heavily on the posted hand, reducing overload on the working side
- Skipping the progression and attempting a full one-arm push-up prematurely
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Sets/reps: Not specifically mentioned — focus is on the technique and progression concept