Partial-ROM one-arm push-up
One-arm push-ups over a reduced range of motion (e.g. from a low bench).
Execution
- Place one hand on a low bench/step; feet very wide (at least hip-width).
- Other hand on the lower back; hold the body as a plank — do not rotate the hips.
- Intentionally only descend to the bench height (reduced ROM).
- Press up one-armed; lower the bench height progressively.
Range of motion as the adjustment knob
In partial-ROM one-arm push-ups, you limit how far you go down — typically onto an elevation the chest lowers to, or by deliberately going only halfway. That gives you a second, more finely adjustable knob besides the height of the hand support: a few centimeters less depth changes the difficulty considerably, because the hardest part of the movement lies in the bottom third.
The advantage over the negative: you also train the pressing phase — exactly what's still missing at the end when working toward the full one-arm push-up.
Execution
Place an elevation — a stack of books, a yoga block, a low box — under the chest. Feet wide, free arm behind the back. Lower under control until the chest touches the elevation, hold the tension briefly, then press up. The shoulders stay parallel to the floor.
Common mistakes
- Bouncing off the elevation. The contact is a marker, not a trampoline. Touch briefly, then press.
- Letting rotation happen. The deeper you go, the more the upper body wants to rotate open. As soon as the shoulder line tips, the elevation is too low.
- Steps too big. Lowering the elevation by two to three centimeters is a sensible step; halving it is not.
How you keep progressing
Work at one height until three sets of five clean reps per side succeed, then lower it slightly. Combined with negatives, this is the most direct path to the first full rep. Two sessions per week per side.