STOP DOING ONE ARM PUSH UPS! 

I've maintained depression for the last 18 years

This is awesome, Dominik! People definitely rush progressions, and I think most are surprised at how hard a BASIC push up and pull are when done with proper scapular position and control. In my opinion, developing proper scapular control and good mechanics is the BEST way to progress a basic exercise. Most people should only start messing around with advanced stuff when they can competently perform the basics. In the process, they will build a ton of muscle. Great video!

You can’t stop doing one arm push ups if you can’t perform them 😂🙄

I think you saved my shoulders. Thank you, great videos.

Wow, your English improved by huge margin, both the accent and the flow of speech. Kudos on that and the quality content you deliver!!!

Thanks, Dominik, now I can sleep with scapular depression 💪😂😂😂

Don't forget core strength. When I first did my one arm pushup, my abs and obliques got destroyed.

1:27 Always depression

title: stop doing one arm push ups! thumbnail: me: confused

Thank you Dominik for putting this out there. Many Beginners AND Advanced mess up their shoulders doing this. Please cover Crossfit's ridiculous Kip Up pushups they pass as Pullups next if you didn't already.

Great video, shoulder health is so important and is often overlooked. Or not fully understood.

I'm going to apply this idea to my archer pushups - I find that my shoulders ride up with those also. Back to close pushups until I'm stronger! Edit: you mentioned it!

One of the best workout videos I've ever watched I really needed this thanks!!

Great advice, it's right to the point. No shoulder elevation. Form is most important. Go back to basics to maintain healthy shoulders.

At this point I've stopped everything due to RU-vidrs telling me it's bad.

Thanks man! Always great content. A clear voice in the calisthenics world!

wow man good to know, ive been doing depression always without knowing the existence of this concept for 11 years. thanks

The one arm push up is a very interesting exercise because doing one bad is hard but doable, and doing one good is extremely difficult. The interest of this exercice is in my opinion not to gain the ability to become very strong in the shoulders/triceps/chest, but to gain good control, mobility, flexibility. Being able to do decent one arm push ups, with shoulder depression, straight torso, legs close, not apart, the other arm aside the body, means that you have very solid shoulders. Not only strong, but also flexible. As long as you do not get hurt, you make sure to become more injury proof.

Happy to see that my one arm pushups are done correctly. Main reason I do them, is to pop the back. Works wonders😂

Would you be up for doing some RU-vid live streams of your training sessions during this social distancing? It would make the days a lot more interesting!

Its relieving that he is making a video not just about the next hardest move like everyone seems to do but to call to attention the problem with many peoples form

I'm always fully depressed

One of very few people who can actually do a one arm push up, elite. 💪🏼

You're incredibly strong. Respect!

I also feel like one arm push ups are incredibly hard to do right. Also they don't offer the best carry over to other exercises. Basically progressing with pike push ups and pseudo planche push ups is everything you need.

I don't know If I can maintain scapular depression, but I'm not stupid enough to jump right into an exercise I lack strength for. This is what regressions are for. You don't avoid the exercise, you make it easier so you don't hurt yourself.

“Depression! Very very very... important!”

Hey thanks man! Since I have to train at home I started doing one arm pushups but I felt something was wrong. I'll work on building more strenght till I get back to this excercise and I'll improve my form once I'll be able to do em

I think that you should do it, where you don't feel injured or pain, where you're comfortable. Everyone's body is different. Don't hurt yourself.

I needed this I've been going for the pistol squat and the one arm push up I found problems in both and now I have found the video to fix the one arm push up

ah, depression, I should have some experience here!

Good advice , I have been working really hard on the real one arm push up , it's not something that everyone would achieve , it's way easier to do it with feet apart , but the real form it's just unique.

Decline push-ups are great (hit the upper chest with a little more emphasis, among other muscles). So are adduction (for the chest) and Hindu push-ups (for the shoulders and triceps). If you're up for it, Of course you can also implement plyometrics or even 1 1/2 reps. There are so many ways to make push-ups easier or harder. You can do dips with a couple of sturdy chairs or a counter corner to hit the lower chest and triceps, too. : )

Very nice work bro 💪🔥💪🔥💪

One arm push ups are supremely important for getting crazy jacked pec, delts and triceps. I went to a double bodyweight bench with the simple feet shoulder width one arm push up, when I could do 50 of them each arm, I got enviably jacked delts and triceps and thick dense pecs. Decided to test my bench, I bench 445 lbs at 95kilo bodyweight after a week of bench press technique training. You are absolutely right that scapular depression changes the form drastically. For the longest time my right arm did oapu with scapular depression while my left arm did not. How did I fix it? I did one or two set till failure with the left arm with elbows going to the side, not to the back. Then I did GTG with scapula depressed oapu. For 2 months I kept failing on every attempt but I gained a lot of muscle within that time frame, and then I finally got it.

tnx Dominik - this is good information - I super appreciate it - S

Best videos by far, great teacher, you’re gifted

"How do you get big a chest?" I squeeze my armpits when doing chest exercises.

I remember wanting to do one arm pushups so bad. I honestly don’t even do them anymore, I really wanna get deep handstand push-ups down.

Yo! A fan from the old days here! Remember seeing one of your videos where you used "none shall pass" song (I think it was push ups progression video) Had a very big inpact on me and my journey as well as my perception of training itself What do you do these days Dominik? Are you sponsored? Very curious how the life's been for you Remember seeing you as that lone wolf training in his sanctuary striving for perfection with countless training methods and exercises I had never heard of! Cheers from Poland!!!

Hey Dominik fan from Algeria 🇩🇿. I love ur videos man they helped me a lot and u also motivate me a lot keep going ! Boom 💪

Great content dominic!! This guy is legit!

Thank you for this video. It is great advice. I just started doing calisthenics and now I know what form to use for pushups to work my way up to perfect one arm pushups.

Awesome video! Thank you!

Thanks for your videos. They really are helpful

I watched this video back when it came out. Back in march I would struggle to lift myself from the floor with one arm so I wasn't really going for OAPs, but I tried again this week after a bit too much quarantine training. I could do three with each arm, full range of motion from the floor up to full scapular protraction and gently back to the floor. I've been filming myself also to work on my form: I can get full scapular depression during the whole movement on both sides, but there's a bit of soulder abduction on my left arm and core stabilization could be more consistant. I was looking info on OAP form, remembered this video and found it most helpful. I'm going to incorporate some progression into OAP. I think I might be ready for that - bilateral push ups are starting to get a bit too easy and there's a clear strength imbalance that I need to adress. I write this not to boast, but to thank you for the good content.

Single arm chin-ups are definitely harder, one arm pushups are easy enough to make a variation for training at least imo, it activates the triceps very well.

Thank you for the great info and great videos!

last time i did a 1 arm push up has been a while. i do it really rarely just to see if i have become more stable and strong. i use knee one arm push ups to train the form. but mostly i just load my backpack with some weight around 15/20 kg and do those instead. it's hard to mange 2 arms. because after you did one arm when it's the other arm's turn you're already a bit fatigued. but it's not my goal to master the 1 arm push up yet. planche hold is the main goal for me right now.

Thanks Dominik sky for this precious advice. I have been confused about protraction vs retraction and whether its okay to compromise shoulder depression. You gave a perfectly clear answer which resonates with my experience. I used to do 60 pushups but on advice of calisthenics movement when I aimed for protraction and depression, my numbers went down considerably. Now I feel uncomfortable and risky in any loose form. However, I have two specific questions: 1- With the protracted version of pushups, I feel more load on my shoulders. I also feel that the shoulders have to go through a larger range of motion. Which means I needed to work on my shoulder mobility. what do you think? 2- I feel that with the protracted version, range of motion for the chest muscles is reduced. Would not it be ideal if we could protract when we go up and retract when we go down? Thanks and love from Pakistan!

Wow you learn something new every day ey

I began to do Archer pushups a few days ago and my left shoulder got a slight clicking sensation at some times while doing it. Now I know why . Thx bro 👍

Great inforrmative video Dom

Gold Content!! But I wish I saw this before injuring my shoulder 😅

psedoplanche pushups is the way to go

I think you are one of the top athletes in the world right now. Strong as a bull,agile as a cat and capable of real difficult skills! your opinion. is there some transfer from 1 arm pu to planche or vice versa? thanks Dominik

Thank you for your videos

thank you so much im training for special forces in the military and was doing the bad formed one arm push up and my shoulders were hurting but i shrugged it off but now i understand why, this video saved me from a shoulder injury set back thanks bro

Thanks Dominik!!!

Thank you very much, very helpful for this days

Omg that video saved my shoulders.thanksss

I knew about you for a while. I just didn’t subscribe and watch you because I was lazy. But man you are a freaking beast! Great content as well!

Thanks a lot very good video I'm just starting learning about calisthenics pretty interesting stuff

"But always...depression" haha Great video.

I injured my left wrist when i was learning it (doing a progression, not even the right oap) but now I can do it with perfect technique :)

Hey, Dominik. If you lack of ideas for the next videos, maybe you could share your workout of iron cross?

Hi Dominik very nice, regards from Lima, Perú Thanks

key takeaway:- Depression is good for shoulder health!

Great tutorial bro 👍👍👍

Really informative video, thanks Dominik

Good one Dom.

Just realised I've been doing wrong pushups since forever

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I agree with what you said in this video but for the sake of curiosity do you think it would be possible to train a single arm push up leaning in the other direction eg more like the motion of throwing punch (cross body one, not a jab). It seems to me that part of the problem that creates that vulnerable shoulder position is that we all tend to lean and look towards the other hand? I’m thinking maybe if you looked towards your pushing hand and elevated on a small box or platform it would allow you to lower your torso (kind of like a mini twist) and then the pushing motion would better mimic the kind of torque you would find in the bench press (spreading the bar as you push away and bending it as you lower etc) I also notice that breakdancers tend to hold a similar position to what I’m trying to describe too when they do that one hand rotation ( I think it’s called turtle or something when they hop or spin in a circle). Not sure what you think of that but I thought I’d share my thought. Regardless great content as always 👍 stay safe

Thank you for this, I surprisingly trained my regressions well enough to avoid the incorrect form without knowing what I was trying to avoid that being said I’m like 5’10 and 120 lb so I’m not particularly heavy.

I am working on doing finger push ups and wanted to eventually transitioned to one arm 2 finger push ups a la Bruce Lee... Interested to hear what you have to say on the subject

another excellent video

No problem Coach! I will stop doing my morning 250 one arm pushups

Hey Dominik! Ka-Boom! Love your videos. I have some specific question. I ve been training planche for 4 months and I am at stradle planche hold 15s. My question for you is how to make the best out of the progress from stradle to full planche. Which exercises would you sugest from this point on. I would love to se a video about it. Thank you!

Thanks for that man! I will check what I do next time I train the 1 hand push up. I might be doing it wrong...

Do you also recommend doing overhead pressing, i.e. Military Press or Handstand Pushup with shoulder depression? I do a pike pushup with feet elevated on a physioball and sometimes get a kind of shoulder neck pain. Can not really locate the exact muscle, probably the traps. It is mainly on the left side, quite close to the border between cervical and thoraic spine and above the shoulder blade. An other issue is that my hip flexion on the right side is very very limited on the right side due to an physical handicap. Right leg is also much weaker. Some suggestions apart from going to regressions and filming myself?

Love you man

Too bad I didn't watch this video before attempting the one arm push up and slightly injuring my shoulder... When I return to exercising, I'm going to steer clear from this exercise.

Thank you for the information i injured my knees while doin pistol squats and afraid of to injure my arms i quit oa push ups workin for better form thank you!!!

I finally manged to do one arm push ups after getting my bench press -> 80kg with good form, but I honestly don't like the exercise that much, it's awkward, I much prefer to just work on harder to arm variations and hand stand push ups with full ROM (parralletts). OAPU is amazing, but I've never seen someone do it for 3x10 with perfect form. Probably, it's better to do most of your work on 2 arm variations, until the very very select few strong enough can actually get something positive from the OAPU

Thank you bro 👍🏼

That s why I like to start from the bottom when doing one arm push ups. Is much more easy to figure the correct position

awesome content thank u alot!!!!!

Thanks a lot fot his video! Maybe that's why my shoulder feels unstable after archer push-ups (which I do as a preparation for oapu's)

I can't do one arm push ups, but, my plan is to increase my bench press, with only body weight exercises. I was thinking, that negatives with the one arm push ups, could be powerful, for strength gains

You did not mention weighted dips for a better pushing progression. Don't you do them anymore or are they bad, because I have not seen you do them for a long time also not on Insta :o? I would like to know your opinion about this move :)

listening to you is intresting to me MAN!

Scapula is depressed indirectly as a result of trying to maintain proper form. Also, those that do one arm one leg push ups, their form is perfect in everyway imaginable, including scapular depression.

Nice video bro, thanks for the info :)

It's curious this popped up on my feed. A few months ago (on march of 2021) I injured my left shoulder doing 1APUs. This explains a lot. I'm good already and back into training. I wish I would've seem this before, though.

Awesome video.

Yes Dude!

Thanks for the pointers Dominik. Would it be a bad idea to make a similar video on One Arm Pull-Ups? Just saying

Sorry but your alternatives dont work the chest nearly as much as a one arm push they actually will reduce significantly the rom thus reducing hypertrophy and potencial strength. The single arm PU also takes advantage of the bilateral deficit and lets you work on your weak sside only. Archer PU would probably have been a better alternative.

i felt most pain in pulse with exercise and others. U can doing one video especificy about this ? please ^