Posted by Bryan Hamann on Tuesday, June 26, 2012
Under: Exercises
If you read part 1 on push up training and how to progress to the one arm push up, then you will know there are several exercises you need to master before you can progress to the one arm push up.
In the video link at the end of part 1, I showed you how to correctly perform the regular push up, the diamond push up and then the uneven push up. You should progess from one to the next in that order, being able to perform 2 sets of 20 for the regular push up, before progressing to the diamond push up. To progress from the diamond push up to uneven push ups, you should also be able to perform 2 sets of 20.
The video ended with uneven push ups. When you’re able to perform 2 sets of 15-20 reps PER ARM of those, then you can progress to the next movement, lever push ups.
What are Lever Push ups?
Lever push ups are significantly more difficult than uneven push ups because your one arm is extended completely, and far out to the side, so you are able to generate very little force with it. It acts mostly to help you balance and in a stabilizing role. Almost all of the force will be generated by the pressing arm.
In the video below I demonstrate how to perform lever push ups:
When performing lever push ups, be careful to not put too much pressure on the elbow of the arm on the ball. The bulk of the weight must go onto the pressing arm.
If you find your elbow becoming sore, then you are not putting enough weight and force into the pressing arm. Make a conscious effort to do this.
If, even after making a conscious effort to put more force and weight into the pressing arm, you find you are still having problems with your elbow, perhaps you are not yet strong enough to be doing lever push ups.
Go back to uneven push ups and gradually start moving the ball out from underneath you and into the lever push up position each week. When you get back to the full lever push up position, you should find yourself much stronger in this movement and you should not have problems with your elbow.
Work your way up to 2 sets of 15 reps (PER ARM) on this movement before progressing.
Check back soon for part 3, showcasing the next movement!
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