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I’ve had a very neat streak of making progress with the one arm push up through 2025. And I continue to plug away at it.
But like with any training protocol, it gets harder to add volume or intensity.
So here are a few ways I am trying to progress:
Technique tweaks. I’ve reduced the load on my legs. I am rotating less. My right foot and left foot are more in line with each other than earlier. I am also more focussed on driving my weight into the working hand. What those tweaks do is increase the load I am working to push against. At 83 kgs, the load on the arm is around 42-52 kgs. How long it takes to get a fixed number of repetitions done. 27 repetitions got done in 9 minutes flat. And I will try and shave seconds off this. And load it with a weight vest. And throw in variation by increasing or decreasing the height on which my feet are positioned. Elevating or lowering the position of my feet relative to my palms can change the degree to which shoulders and pecs get involved.
And of course, just the ease with which repetitions get done. Can I make it look easy? Without needing to warm up for 10 minutes to be able to do something. An underrated capacity is the ability to do hard things without needing too much prep or fuss.