Lawless
Level 1 Valued Member
I have recently gone back to pure bodyweight only training after recovering from a previous rib injury. I went back to the Naked warrior system by doing one armed push ups elevated, full one legged pistols & tactical thumbless grip pull ups. I used the GTG system at 80% intensity for 1 hour 3 times a week.
I have managed to lower the height of the elevation for one armed push ups every week until I was back doing full range strict one armed push ups on the ground. Once I got back to doing full one armed push ups on the floor for 3-4 sets of 3 reps I have played with other progressions such as push ups with one arm out to the front, to the side, & on a medicine ball to the side to enable me to do 5 reps with most of the weight being on one arm like full one arm push ups. I have found that this has improved the quality & strength of my one armed push ups & added a bit more muscle mass.
I am planning on focusing on high tension diamond push ups for a month as an experiment to see if it will help my one arm push ups. I have seen & read many articles from people such as Pat Flyn & Pavel the fortress who have used diamond push ups to improve & build up to one armed push ups.
I will be focussing on maximum glute contraction, shoulders packed down & back toward the feet away from the ears (anti shrug) fingers spread gripping the deck with most of the pressure on the heel of the hand while using a pelvic tilt to stay in the hole for maximum tension.
I will still do full one armed push ups on the odd days to keep the technique dialled in so that my body will not forget the technique.
Has anyone else on the forum used these exercises to make progress with their one armed armed push ups. I found that starting from a elevation & lowering was great to get you down to the ground but from there was a totally different ball game to make progress as fast. Isometrics using the exercises from Pavels Naked Warrior really helped me before previously when I did the Naked warrior workout but am just looking to see if some of the alternate methods work before I discount them for future use.
Personal feedback would be appreciated
I have managed to lower the height of the elevation for one armed push ups every week until I was back doing full range strict one armed push ups on the ground. Once I got back to doing full one armed push ups on the floor for 3-4 sets of 3 reps I have played with other progressions such as push ups with one arm out to the front, to the side, & on a medicine ball to the side to enable me to do 5 reps with most of the weight being on one arm like full one arm push ups. I have found that this has improved the quality & strength of my one armed push ups & added a bit more muscle mass.
I am planning on focusing on high tension diamond push ups for a month as an experiment to see if it will help my one arm push ups. I have seen & read many articles from people such as Pat Flyn & Pavel the fortress who have used diamond push ups to improve & build up to one armed push ups.
I will be focussing on maximum glute contraction, shoulders packed down & back toward the feet away from the ears (anti shrug) fingers spread gripping the deck with most of the pressure on the heel of the hand while using a pelvic tilt to stay in the hole for maximum tension.
I will still do full one armed push ups on the odd days to keep the technique dialled in so that my body will not forget the technique.
Has anyone else on the forum used these exercises to make progress with their one armed armed push ups. I found that starting from a elevation & lowering was great to get you down to the ground but from there was a totally different ball game to make progress as fast. Isometrics using the exercises from Pavels Naked Warrior really helped me before previously when I did the Naked warrior workout but am just looking to see if some of the alternate methods work before I discount them for future use.
Personal feedback would be appreciated