Bodyweight Band Assisted One Arm Pushups

[BillSteamshovel]

I had spectacular success when using bands to get from Zero to 1 unassisted pullup. Current PB is 10 ..... last one is dodgy so call it 9

Was wondering could I do something similar with one arm pushups i.e. attach a band around a suspended ring then around my chest. I do not like the inclined one arm pushups using a box/chair/desk, not sure why, just feels awkward to me.

That would give me full ROM on the floor right from the start. i.e. use different coloured bands for easy/medium/hard days on Karen Smith's program

A 6-Week Program to Master the OA/OAOL Push-up | StrongFirst

Mastery of the one-arm (OA) or one-arm one-leg push-up (OAOL) push-up will teach you many things about your body while providing surprising strength gains.

www.strongfirst.com

Is there anything particularly wrong or bad for you regarding band assisted pushups ? I'm giving myself 12 months to do this. Current PB somewhere between 30 and 35 pushups, close spaced pushups and close spaced declined pushups 20+ and need to start practising soon for the annual Aussie pushup challenge approx June.

 

[BillSteamshovel]

Fixed the problem with awkward benches : Just place a plank along the sharp edge of the bench then I can use flat hands and it does not feel awkward - 3 quick ways to do this - lean a plank from the floor up at an angle, attach plank along edge of bench as in attached photo, or make a pair of "mittens" so that there is a tiny plank attached to the palm of each hand.

Bands : Did some tests, as the band stretches you get more assistance at the bottom of the pressup for example
Two hands unassisted pushup weight 58kg
Band Assisted pushup weight 35kg at top of pushup between 20 and 25 at bottom of pushup because the band has stretched an taken on more of the load.

So the load changes the opposite way to an assisted pullup. Might still be useful but will commence the program using the wooden plank. Probably safer - plank less likely to snap and make me do a face plant.

 

[Anders]

Hi.

I managed to work up to three one-arm push ups using bands. I looped the band around a small table. In order to regulate the help from the band I placed books on the table and put the loop on top of the books. More books, meant a higher "tower of books" and that lead to more stretch in the band which meant that the band helped me more.

I used to Soja and Tuba Press program manuals in order to determine how many reps and sets I should do:

Upgrade Your Strength with the Soju and Tuba Press Program | StrongFirst

The Soju and Tuba step/wave hybrid cycle works with any lift, but is most effective with the kettlebell press since many get stuck at a particular weight.

www.strongfirst.com

 

[mikhael]

I'm wondering how to properly perform OAPU on fist. Does anybody have the same problem as I have?

 

[BillSteamshovel]

Hi.

I managed to work up to three one-arm push ups using bands. I looped the band around a small table. In order to regulate the help from the band I placed books on the table and put the loop on top of the books. More books, meant a higher "tower of books" and that lead to more stretch in the band which meant that the band helped me more.

I used to Soja and Tuba Press program manuals in order to determine how many reps and sets I should do:

Upgrade Your Strength with the Soju and Tuba Press Program | StrongFirst

The Soju and Tuba step/wave hybrid cycle works with any lift, but is most effective with the kettlebell press since many get stuck at a particular weight.

www.strongfirst.com

Nice thinking - am gonna steal that idea - easier for me though - just raise and lower the rings.

 

[BillSteamshovel]

I'm wondering how to properly perform OAPU on fist. Does anybody have the same problem as I have?

Wouldn't that be quite difficult ? - you would have a significant bend in your wrist if you try to move the fist close to the centre of your chest.

 

[mikhael]

Yes, indeed, it will be more challanging because I would have to press with less rotation.

 

[Anders]

If you are into bodyweight training and impressive bodyweight feats, I think that no books is superior to Steven Low´s book: Overcoming gravity.

 

[Period]

Fixed the problem with awkward benches : Just place a plank along the sharp edge of the bench then I can use flat hands and it does not feel awkward - 3 quick ways to do this - lean a plank from the floor up at an angle, attach plank along edge of bench as in attached photo, or make a pair of "mittens" so that there is a tiny plank attached to the palm of each hand.

A more apartment-friendly version of that is an adjustable pull-up bar - the type that wedges apart in the doorframe (about 15$ for the basic version the last time I checked). It can also be used to hang bands from.
Other than that, bands are a possible option to work up to the OAPU. Personally, I don't really feel they are necessary, I would even argue they unnecessarily complicate things (hook them around the chest or the hips? A couple centimeters up and down can make a big difference for both lever and stabilization, same with using different heights for the attachment, so progression may actually be less obvious etc.). I think with push-ups, incline variations, reduced ROM and a shortened lever (on the knees) should be enough to progress without having to rely on additional equipment.

 

[Period]

Wouldn't that be quite difficult ? - you would have a significant bend in your wrist if you try to move the fist close to the centre of your chest.

Not neccesarily - depends how you place the fist. You can mimic all kinds of hand positions, from bareknuckle jab (knuckles down, elbow tucked in) over hooks (hand vertical or horizontal, elbow out) all the way to a cross or overhand right (hand inverted, knuckles in, elbow up). Plus, your hand will never really be in the center of the chest in the bottom position anyway. Doing them on soft or loose ground (grass, mats, sand, gravel) will allow for slight adjustments of the forearm angle during the execution while keeping the wrist straight.

 

[James Sullivan]

I had spectacular success when using bands to get from Zero to 1 unassisted pullup. Current PB is 10 ..... last one is dodgy so call it 9

Was wondering could I do something similar with one arm pushups i.e. attach a band around a suspended ring then around my chest. I do not like the inclined one arm pushups using a box/chair/desk, not sure why, just feels awkward to me.

That would give me full ROM on the floor right from the start. i.e. use different coloured bands for easy/medium/hard days on Karen Smith's program

A 6-Week Program to Master the OA/OAOL Push-up | StrongFirst

Mastery of the one-arm (OA) or one-arm one-leg push-up (OAOL) push-up will teach you many things about your body while providing surprising strength gains.

www.strongfirst.com

Is there anything particularly wrong or bad for you regarding band assisted pushups ? I'm giving myself 12 months to do this. Current PB somewhere between 30 and 35 pushups, close spaced pushups and close spaced declined pushups 20+ and need to start practising soon for the annual Aussie pushup challenge approx June.

I personally used a squat rack and barbell progression to hit my first OAOLPU. I use the incline ring/strap/barbell progression with my students. A slight downside of the squat rack method or ring/ strap suspension methods is the difference in hand position gripping the barbell, etc. vs. loading your palm like you would with a push-up.

A downside of the band method, IMHO, is that you have to be careful to avoid short-circuiting your learning to create adequate tension in your core in order to control of your torso rotation. The bands, even the tiny ones, provide a significant amount of stabilization that prevents you from rolling side-to-side.

A few years ago at a Plan Strong seminar I also heard @Fabio Zonin discuss a plan to create essential an adjustable ramp which would be progressively lowered to effectively simulate hand and foot position as you get closer and closer to the floor. Very clever.

Can you elaborate on why the incline option feels awkward? Maybe there is a clue in that regarding something you need to address, or the setup could be improved?

 

[Cearball]

I personally used a squat rack and barbell progression to hit my first OAOLPU. I use the incline ring/strap/barbell progression with my students. A slight downside of the squat rack method or ring/ strap suspension methods is the difference in hand position gripping the barbell, etc. vs. loading your palm like you would with a push-up.

A downside of the band method, IMHO, is that you have to be careful to avoid short-circuiting your learning to create adequate tension in your core in order to control of your torso rotation. The bands, even the tiny ones, provide a significant amount of stabilization that prevents you from rolling side-to-side.

A few years ago at a Plan Strong seminar I also heard @Fabio Zonin discuss a plan to create essential an adjustable ramp which would be progressively lowered to effectively simulate hand and foot position as you get closer and closer to the floor. Very clever.

Can you elaborate on why the incline option feels awkward? Maybe there is a clue in that regarding something you need to address, or the setup could be improved?

With the band strap is this like performing a 1 arm TRX pushup?

I have thought about doing this.

 

[James Sullivan]

With the band strap is this like performing a 1 arm TRX pushup?

I have thought about doing this.

Not the way I do it, but maybe. I have students with minimal equipment who suspend a bar or dowel in/ against a doorway opening using adjustable rings or TRX and progressively lower the bar. The standard method for ring/ strap progression is to perform the OAP with a partially loaded free hand in a ring or TRX, or slider and push that hand out to the side. Progressing means gradually unloading the free hand.

 

[bluejeff]

I haven’t used bands for OAPU like this but I have seen multiple high level calisthenics athletes use bands to train harder skills. As noted, the bottom of the OAPU (where the intensity is strongest) will see the most assistance from the band. The workaround to this is to use the band for reps, and combine training isometric holds at the bottom position. I suppose a different band could be used to hold the iso in the full position, or it could be done on an incline. For a while I was using the combination of band assisted handstand push-ups with bent arm handstand holds in a similar manner.

 

[BJJ Shawn]

Band assisted pushups are recommended as a regression in Q&D, just FYI. I would have to look again, but I believe Pavel recommends it be placed under your hips, not your chest. This is of course for power pushups, not OAPU, but I don't see why it couldn't be used in the same manner.

 

[James Sullivan]

Band assisted pushups are recommended as a regression in Q&D, just FYI. I would have to look again, but I believe Pavel recommends it be placed under your hips, not your chest. This is of course for power pushups, not OAPU, but I don't see why it couldn't be used in the same manner.

This is to allow an explosive tempo required for the protocol not to develop strength.

 

[BJJ Shawn]

This is to allow an explosive tempo required for the protocol not to develop strength.

But isn't that to make up for a lack of strength necessary to complete is at a quick tempo? Just like a lack of strength to complete a OAPU?

 

[rwleonard]

I have done, and liked them. I hung one end of a chain from a rafter in the basement and connected the band to it with a snap-link. I ran 5,3,2-style PTTP training cycles, starting easy and lowering it a link after each workout in which I made all reps with room to spare. Once you get to where you can't hit 5, back up a few links and start again. Just like PTTP.

After a bit, you don't even touch the band at lock-out, and as you progress you get to where more and more of the range of motion has no contact with the band, thus giving less and less stabilization from the band.

 

[James Sullivan]

But isn't that to make up for a lack of strength necessary to complete is at a quick tempo? Just like a lack of strength to complete a OAPU?

Fair question. I think of training explosive type power push-ups for high reps as part of a conditioning protocol as different than training OAPUs where maybe your are working up to a very intense 5x5@ grind.

To be clear, bands are proven to work, but as a general approach I prefer the incline method and I have personally been successful using it.

I would also add, and maybe this is splitting hairs, that they are used to deload in Q&D not as a regression. i.e. they aren't intended to build your ability to do push-ups in that protocol. Also, consider the difference in fiber type and motor unit recruitment in heavy vs explosive movements.

 

[BJJ Shawn]

Fair question. I think of training explosive type power push-ups for high reps as part of a conditioning protocol as different than training OAPUs where maybe your are working up to a very intense 5x5@ grind.

To be clear, bands are proven to work, but as a general approach I prefer the incline method and I have personally been successful using it.

I would also add, and maybe this is splitting hairs, that they are used to deload in Q&D not as a regression. i.e. they aren't intended to build your ability to do push-ups in that protocol.

I have never used bands in this manner, and have also successfully used the incline method for OAPU. To me, the best thing about that is that you can still do them almost anywhere and don't need a special setup for bands. I did them at work, first on the edge of my desk, then on a chair, then on an old toolbox, and finally on the floor. I also did them at home on random things as well, so I could get my practice in anywhere I was.