The Single Arm Push-Up is an impressive feat of strength all on its own; add in the instability of the gymnastic ring, and you’ve got yourself an incredibly challenging exercise that can topple even the toughest exercisers. The single arm push-up in any form is great for improving your strength, stability, and endurance.
Note that for this exercise we are using gymnastics EFX Rings, which are one of the few tools we consider a must-have at GBT. We never run out of new exercises to perform with them, and the rotator cuff and shoulder stabilization that you can achieve with pushing and pressing out of them is unmatched.
Mastering the Single Arm Ring Push Up is a great example of using exercise progressions to improve your training. This is particularly important in bodyweight training, since we are choosing not to add weights – instead, we must change the variation of the exercise in order to make it harder.
Single Limb Training
Single limb training is a super effective method for progressing an exercise. Just as there are many steps from a bodyweight squat to a single leg pistol squat, and many steps from a basic chin up to a single arm chin, there are similarly many steps and variations with the single arm push-up.
In our video, we show you how to start the exercise and how to modify it for your current level. Remember that the more vertical you are, the less of your own bodyweight you are moving, and the more horizontal you are, the more of your own bodyweight you are taking on.
Performing the Single-Arm Push-Up
When performing a single-arm push up on the floor, your chest should touch the ground with each rep. However, when using the rings, your chest should touch your hand holding the ring between each rep.
Be sure to take the time and challenge yourself to work your way down. When you hit the angle where you can no longer keep your form, bring it back just a little bit. Before you know it, you’ll be doing the full Single-Arm Push-Up in a horizontal position just off the ground!
Want to get your own set of gymnastics rings? I recommend this set of EFX rings, which I use almost daily in my workouts. Their height is adjustable from 1 to 17 feet, so you can safely train with a variety of effective, functional movements at home, the gym, outside and wherever you travel. You can purchase them HERE: