Estadísticas de flexiones
Flexiones a un brazo — plan de 12 semanas
Plan en cuatro fases hacia una flexión limpia a un brazo: archer y negativas en pared, negativas en banco, parciales a un brazo, finalmente flexiones completas a un brazo en posición amplia. 4 días activos + 3 de descanso por semana.
Crea una cuenta gratuita para iniciar este plan. Realizamos un seguimiento de su progreso automáticamente y establecemos su objetivo diario de acuerdo con el plan.
- Seguimiento automático del progreso
- Meta diaria se adapta diariamente a tu plan
- Rachas, estadísticas y clasificación
semana 1
- 1
- 2Día libreDía de descanso
- 3
- 4Día libreDía de descanso
- 5
- 6
- 7Día libreDía de descanso
semana 2
- 8
- 9Día libreDía de descanso
- 10
- 11Día libreDía de descanso
- 12
- 13
- 14Día libreDía de descanso
semana 3
- 15
- 16Día libreDía de descanso
- 17
- 18Día libreDía de descanso
- 19
- 20
- 21Día libreDía de descanso
semana 4
- 22
- 23Día libreDía de descanso
- 24
- 25Día libreDía de descanso
- 26
- 27
- 28Día libreDía de descanso
semana 5
- 29
- 30Día libreDía de descanso
- 31
- 32Día libreDía de descanso
- 33
- 34
- 35Día libreDía de descanso
semana 6
- 36
- 37Día libreDía de descanso
- 38
- 39Día libreDía de descanso
- 40
- 41
- 42Día libreDía de descanso
semana 7
- 43
- 44Día libreDía de descanso
- 45
- 46Día libreDía de descanso
- 47
- 48
- 49Día libreDía de descanso
semana 8
- 50
- 51Día libreDía de descanso
- 52
- 53Día libreDía de descanso
- 54
- 55
- 56Día libreDía de descanso
semana 9
- 57
- 58Día libreDía de descanso
- 59
- 60Día libreDía de descanso
- 61
- 62
- 63Día libreDía de descanso
semana 10
- 64
- 65Día libreDía de descanso
- 66
- 67Día libreDía de descanso
- 68
- 69
- 70Día libreDía de descanso
semana 11
- 71
- 72Día libreDía de descanso
- 73
- 74Día libreDía de descanso
- 75
- 76
- 77Día libreDía de descanso
semana 12
- 78
- 79Día libreDía de descanso
- 80
- 81Día libreDía de descanso
- 82
- 83Día libreDía de descanso — listo para el test final
- 84Prueba máximaTest final: flexiones limpias a un brazo máximas por ladoResultado de tu test máximoFlexionesValor de referencia 5
Who is this plan for?
Advanced athletes who can do 25 to 30 clean push-ups in one set and want a genuine skill goal: the one-arm push-up. This is not a volume plan but strength training toward a skill — twelve weeks is an honest estimate, not a pessimistic one. If you're not at 25 yet, build up through the Daily 100 plan first.
How the progression works
Four phases of three weeks each, with four active days and three rest days per week — at this intensity, rest is part of the program:
- Archer push-ups and wall negatives. Archer push-ups (3×6 to 3×8) shift the load sideways onto one arm; one-arm negatives against the wall practice the support position with a slow eccentric. Standard push-ups (3×20) maintain volume alongside.
- Bench negatives. The lowering phase done one-armed on an elevated surface — the lower the surface, the harder it gets. The eccentric is the key: what you can lower under control for 5 seconds, you'll soon be able to press.
- Partial one-arm push-ups. One-arm push-ups with a reduced range of motion that grows week by week.
- Full one-arm push-ups with a wide stance. Spreading your legs wide makes the balance manageable; the stance narrows over the weeks.
Common mistakes on this plan
- Twisting the hips away. The most common compensation: the body rotates until the chest faces sideways. Shoulders and hips stay parallel to the floor — better to step back one progression level than to do twisted "one-arms."
- Skipping phases. Three good archer weeks tempt you to jump straight to partials. The negatives in between build exactly the tendon strength you'd otherwise be missing in phase 4.
- Treating rest days as optional. One-arm loading puts several times more stress on elbow and shoulder tendons than two-arm work. The three rest days per week are the injury-prevention program.
What you'll be able to do at the end
A clean one-arm push-up with a wide stance — for most people the first of their life — and depending on your starting level, two to five reps per side. The road there also lifts your two-arm max set noticeably, because core tension and support strength grow along the way. After that, the goal is: narrow the stance until your feet are together.