Push-Up to One-Arm Push-Up

Who it’s for

You have strong push-up fundamentals and want to master a true calisthenics peak without weights.

How it works

The path is split into steps: standard, close-grip, uneven, archer/assisted, lever-assisted, and finally full one-arm. On each step, build reps first, then shift leverage. We specifically train full-body tension: rigid core, clenched non-working fist — this boosts working-side strength through neural irradiation.

Weekly layout

How load increases

Move to the next step once you hit 2 sets of 10 per side. Train this fresh at the start of your workout: it is skill work, not conditioning. Drop all other pressing work during this cycle.

Deload

Every 5th week: hold positions and light variations only.

Tailored to your health

Some exercises will be automatically swapped or removed based on your health profile: