Summary
This short tutorial by Jeff Cavaliere of Athlean-X demonstrates a beginner-friendly method for learning the one-arm push-up using a resistance band for assistance. The band reduces the load on the working arm, allowing trainees to build strength progressively toward an unassisted one-arm push-up. Jeff frames the one-arm push-up as a benchmark of functional strength and athleticism.
Key Points
- The one-arm push-up is presented as a classic test of upper body strength, popularized culturally by films like Rocky
- A resistance band (jump stretch band) can be used to assist the movement for those who lack the strength to perform it unassisted
- The band is looped under the non-working arm, which is placed behind the back, providing upward assistance during the press
- Wide foot placement is emphasized to create a stable, balanced base and prevent the body from tipping side to side on a single arm
- With band assistance, Jeff suggests being able to perform 15–20 reps, using this to gradually build the necessary strength
- The band method is presented as a progressive training tool, not a permanent crutch — the goal is to eventually perform the movement without assistance
Exercise Details
Exercise: One-Arm Push-Up (Band-Assisted)
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Target Muscles: Chest, shoulders, triceps, core stabilizers
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Proper Form Cues:
- Loop the resistance band under the non-working arm and hook it around the body for upward assistance
- Place the non-working arm behind the back
- Spread feet wide apart for lateral stability
- Lower the body under control, then press back up to full extension
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Common Mistakes to Avoid:
- Narrow foot stance — this reduces stability and causes the body to teeter on a single arm
- Relying on the band indefinitely rather than using it as a stepping stone to unassisted reps
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Sets/Reps Recommendations:
- Band-assisted sets of approximately 15–20 reps mentioned as a starting point for building strength