Upper · Advanced

One-Arm Push-Up Prep

One-Arm Push-Up Prep preview
Upper · 25 min
One-Arm Push-Up Prep
Coach MacDirect, no filler. Move well, push hard.

Progressions toward the one-arm push-up. Archer, close-grip, and deficit work to build unilateral pressing strength.

25 min
Advanced
Truck stop
Warm-up1/38
Scap Push-Up
0:40
0% total

Straight arms, shoulder blades only.

Next · Rest · 0:05
  • Scap Push-Up
    12 reps

    Straight arms, shoulder blades only.

  • Push-Up
    10 reps

    Standard grip, elbows at 45.

Coach note

The one-arm push-up isn't a party trick — it's the endgame of upper-body pressing without a gym. This is the road there.

6ft x 6ft, cab step
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