Display of feats of strength is something that I have come to love. Whether in the gym, dance floor, or anywhere really, an impressive feat of strength is that – impressive.
It’s always interesting to ask almost everyone who benches anything relatively heavy whether or not they can do one-arm pushups.
Nine times out of ten these individuals cannot do a one arm push up, yet they can have some incredible displays of strength with respect to a bench press.
Before dissecting what consists of a good push up technique, I have to first dissect what is involved with an amazing bench press:
Arch
Tension (whether through air, or total body tension)
Technique
Arch in the Bench Press
Whether or not you subscribe to powerlifting guidelines or not, an appropriate arch is important towards achieving bigger numbers for your bench press. Imagine the difference between a large arch, and a small arch.
If you’re benching with no arch, and a flat back against the bench, your bar path will be [x] amount of inches for the barbell to travel down and up. If you bench with a relatively larger arch, your distance will be reduced.
Total Body Tension
There is nothing that deflates me more than seeing someone get very hype for a bench press, and then they grip the barbell with a lack of tension, or don’t respect tension in their legs or lower body.
For those of us fortunate to have a decent bench press, there is an understanding that there will be a greater ability for tension to be created via breathing coupled with lower body tension.
Technique
While this article is not meant to go over the purposes of specific technique (Read: Wrapping the Barbell in the Bench Press) I hope you can respect the fact that there is a specific technique that will allow more of your strength to be exhibited.
With all of these items in mind, it is easy to see that being “good” at the bench press does not naturally correlate to being good with a one-arm push up, since they are, by it’s very nature, completely different exercises.
Components of a One Arm Push Up
There are a few reasons why this someone can bench a lot of weight, but can’t do a one-arm push-up:
Lack of technique.
They never practiced a one-arm push up before.
Improper positioning.
Inability to recruit total body tension (or irradiation for those of us following the science game at home).
Lack of strength – let’s be real.. it takes a lot of strength to do this!
What to Look For in a One Arm Push Up
The Setup
Irradiation in your hands.
Spreading of your fingers.
Total body tension
Tension in your feet
Tension in lower body (all the way down to feet)
Tension in opposite hand
Something that needs some clarification is what I like to think of as “spreading your fingers” into the floor in order to maximize mechanoreceptor input to the hands, shoulders, and eventually the rest of the body.
There needs to be pressure on the inside “knuckle” part of the hand. Displayed here on the palmar view of the bones of the hand (highlighted in red), there needs to be pressure on the distal portion of the metacarpals for pressure to be truly maximized.
This doesn’t mean “cup” the floor with only that portion, but think of placing pressure on that part of your hand (before your fingers elongate outwards).
Actual Movement
Spreading of the floor with one hand
Pull yourself to the floor with one hand
And obviously, pushing yourself away from the floor.
Regressions to Improve Upon a One-Arm Push Up
Band-Assisted One Arm Push Up
To reduce the total loading found in the one-arm push-up, check this version out.
Eccentric One-Arm Push Up
The eccentric or negative variation of this push up works on improving the pattern as a whole, while respecting that pushing away from the ground is equally difficult.
One Arm Front Plank Hold
The one arm front plank hold is a different exercise that combines the rotary demands of a one-arm push up, along with respecting that you will need one upper body limb in contact with the ground.
With these in mind, it is easy to see how different the one arm push up and the bench press are.
Despite being upper body focused exercises, they are vastly different with respect to the demands.
My Observations
How often do you hear of someone injuring themselves doing a one arm push up, versus tweaking something in a rep max or even a 1RM bench press? No agenda in that question; it is merely an observation of mine.
On the other end, do you know of anyone that can do a one-arm push up, but have a bench press that is lacking? Similar arguments can be made for those that have the requisite mobility for a one-arm push up, but have not developed the high level technique for a “respectable” bench press.
Warming up has been something that has been up for debate for quite some time. I’m pretty sure Bruce Lee was always altering his methods for warming up, and even further back we can look at how martial artists warmed up, and if there are is any written history, I’d love to see how gladiators, warriors, etc warmed up.
Perhaps the reasoning for this is due to the immense amount of “creativity” that individuals within the industry can impose upon their idea of a warm-up in preparation. There is, like everything we do, almost no standardization for what is right or wrong.
However, respecting the actual anatomy and physiology, along with respecting what an individual believes (which speaks to the psychological aspects, self-beliefs, etc), can lead us to a more correct identity of what plans of action to take.
(Side Note: I mention what an individual believes, because sometimes a coach or trainer believes some players need to get “lower”, when in fact getting “lower” will compromise the acetabular-femoral joint going into hip flexion. Further, after identifying the anatomy of an individual, perhaps some persuasion will allow you – the more informed individual – to create a better plan of action, thus “the more correct” version displayed above.)
My Own Experiments Warming Up
My own personal background with “warming up” has consisted of anything and everything. I’ve done the following versions in my own warm-ups:
Version 1
Foam Rolling
Positional Breathing Drills/Resets
Dynamic Warm-Up (various movement drills, crawling, skips, lunges, etc)
Movement Rehearsal (with empty barbell for example before benching/squatting/deadlifting)
Version 2
Foam Rolling
Positional Breathing Drills/Resets
Version 3
Positional Breathing Drills
Version 4
Dynamic Warm-Up
Movement Rehearsal
Version 5
Movement Rehearsal (with empty barbell)
These are all methods employed for many various reasons: lack of time, excess of time, priority of a training session (to place myself in a better psychological position),
Further, I’ve explicitly done these items for weeks, sometimes months at a time, just to prove a point – that if I truly believe in something, I also have to see a thought process that I believe is incorrect or wrong, and see how I fare. I learned a few things.
For those that are rigidly sticking to your foam rollers, lacrosse balls, and bands, I encourage and challenge you to step away from what the “industry” has imposed as a necessity, and discover what is truly important for yourself.
Let me say this first:
I’ve had great training sessions without any foam rolling.
I’ve had great training sessions without doing any quadruped extension rotations, or glute bridges, or dead bugs.
I’ve had great training sessions with only open loop drills such as skipping, 15 yard sprints, cariocas, marches, etc.
And on the other end:
I’ve also had time crunched training sessions where I’ve had to omit a full on 20 minute foam rolling session, and just do 30 seconds of foam rolling.
I’ve had sub-par training session where I’ve only done movement drills, and dynamic warm-ups.
I’ve had bad training sessions where I’ve even included foam rolling, movement drills, dynamic warm-ups, etc.
So is it safe to align myself with the thought that you absolutely need to prelude a training session with one of the “Version 1” warm-ups listed above in order to elicit an appropriate physiological training effect?
Again, I’d argue that this point is not as necessary, as I’ve seen great training sessions performed with as little movement preparation other than taking an empty barbell, and furthering the physiological quality of strength (with respect to powerlifting, for example).
For what it is worth, I have to bring into question…
What is the purpose of the warm-up?
Marketing
1. It can be introduced as a marketing effort to distinguish from services and other businesses.
This is not a bad thing. Many may associate marketing with a negative connotation, and I’m here to say that I’ve seen and heard of bad training methodologies with an amazing marketing team.
I’ve seen amazing training methodologies with zero to little marketing strategies employed, and the featuring a different warm-up is simply another way to distinguish between competitors.
It simply is what it is.
Opening Windows of Adaptation
2. Introduce a window of physiological opportunity to help introduce further physiological training effects.
Now this is where I get excited. I’ve used various technologies, both real pieces of tech (OmegaWave, HRV tech) and cheap tech (tracking heart rate with first two digits on the side of the wrist, plus sleep tracking, plus checking grip strength).
The purpose of these technology items is to track physiological readiness (Am I ready to train a specific quality today?). Now, the warm-up can alter, change, or perhaps if done incorrectly, degrade those qualities of readiness.
Would someone like Allen Iverson do better or worse without doing foam rolling, hip flexor stretches, etc.? Or does he just want to go and practice?
The 4 Components of a Warm-Up
Separating myself from the marketing aspect of how a warm-up can vary from trainer to trainer, and philosophy to philosophy, I believe that there are real physiological qualities that can be enhanced, ignored, or maintained as far as a warm-up is involved.
This leads to the next question of, “what are the components of a warm-up?”
One of my mentors from afar, Charlie Weingroff, succinctly put these items into separate categories, and I believe even he mentioned he had borrowed these themes from Mark Verstegen. And I decided to make an awesome image of these in a more digestible format, based off of what he had discussed in this article: Warm-Up and Motor Concepts
Increase Tissue Temperature
There is so much benefit towards improving both the superficial and deep core temperature. Likewise, there is a lot of literature towards identification of how tissue temperature can influence O2 consumption, expenditure, nervous system conduction, blood flow dilation towards the working muscle groups.
This is one concept that will need a better requisite of contemporary literature, namely identification of regional interdependence, the concept of passive versus active mobility, along with understanding a scope of practice that many trainers may not adhere towards when providing neurological changes to clients and athletes.
I still believe in the Joint by Joint Approach (JBJA).
Many of my colleagues may feel as if they have moved on for whatever reason. I’d like to argue that while the JBJA may seem like a black and white approach (for a lack of better phrasing), it is in fact simply a guideline that will allow better clinical decisions to be made. In fact, the JBJA still adheres to the qualitative effects of end feel, neurological tone, regional interdependence, and how gait works.
If the ankle does not dorsiflex as you push off, you will get a collapse of the medial arch and overpronation may occur. This speaks to a possible limitation at the talocrural joint, neurological tone that may prevent movement from the ankle-on-up towards the hip, and can even limit trunk rotation.
Prepare your joints at multiple angles!
If you do have appropriate ankle dorsiflexion in a passive versus active manner, but you cannot control your given range of motion in an active manner, then you will need to do something in order to provide a motoric strategy that displays a greater control over that range of motion.
If my active hip range of motion is [x], and my passive range of motion is greater than [x], well then I may have a lack of ability to control this range of motion.
Seek a method that will activate, and thus prime, your mobility.
Prep Central Nervous System
This is the portion of a warm-up that can be identified with these pieces of equipment/methods:
Kettlebell Circuits (Swings, Snatches, High Pulls)
Technical Work with Olympic Lifting
Jump Rope
Open Loop Drills (Reaction Drills)
Plyometric Push Ups
Action Plan
Do these if you are attempting to improve upon force production within your training session.
On that train of thought, you can improve upon this thought by categorizing these items into upper and lower CNS prep.
Lower Body CNS Prep
Kettlebell Swings
Jump Rope
Open Loop Drills (Reaction Drills)
Olympic Lifts (Squat Cleans, Hang Cleans, Snatches)
Upper Body CNS Prep
Olympic Lifts (Snatches, High Pulls)
Medicine Ball Circuits (Stomps, Slams, Scoops, Shotputs)
Plyometric Push Ups
Empty Barbell Throws (Smith Machine)
If you want to move weight, move it fast. So, simply, train fast.
[Specific] Movement Rehearsal
Rehearsal of specific movements is something that has been within my wheelhouse for years on end. When you’re getting ready to dance, you simply just start dancing (toprocking), or grooving to get your body warm.
If you identify with numbers 1 through 3, but don’t practice this last bulletpoint, well then I have to ask, “what you are doing?”
If you go straight to movement rehearsal, are you performing your warm-up incorrectly? I’d have to argue no, because you are still improving blood flow by performing low level movements, but may miss the boat when it comes to CNS activation, or priming the active mobility of a given joint.
Action Plan
If you have time, perform 1 through 3 in order to open certain windows of adaptation towards whatever physiological effect you are attempting to improve upon.
Rehearsing specific movements is important because, well, you need to do those prescribed movements later on at a higher velocity, intensity, or with more precision (technically speaking) in order to elicit whatever physiological goals you are attempting to maintain/improve upon.
Warming Up Prior to Competitions
Let’s go back 10, maybe even just 5 years ago.
Let’s visit a powerlifting meet.
Do people have foam rollers? Only a few.
Are people performing stretches and mobility drills? Only a few.
Are people wearing hoodies, sweats, etc in order to “stay warm?” Many, so yes.
Are people getting under an empty barbell for reps? Yes.
Okay, let’s visit a powerlifting meet nowadays.
Do people have foam rollers? Almost everyone.
Are people performing stretches and mobility drills? Almost everyone.
Are people wearing hoodies, sweats, etc in order to “stay warm?” Many, so yes.
Are people getting under an empty barbell for reps? Yes.
The reasoning for these items being introduced to powerlifting meets now involves understanding further education, the advent of information being introduced within the internet, and simply smart training.
However, let’s visit something I’m more familiar with, such as a [bboy] jam.
Do people have foam rollers? Rarely.
Are people performing stretches and mobility drills? Yes.
Are people wearing hoodies, sweats, etc in order to “stay warm?” Many, so yes.
Are people dancing? Yes.
This is not to point out that foam rollers are necessary.
Rather, sometimes the acute preparation that the mentality of bringing a foam roller with you may be an erroneous decision in the presence of mentally preparing to compete.
If a tight muscle group is presenting difficulty, it should have been taken care of prior to competition, for example. Dependence on a foam roller means something else in the training process needs to be addressed.
Does this also point out a lack of education on what an appropriate warm-up can elicit to help open up various windows of movement qualities? As my Minnesota-minded interns at CSP would say, “you betcha.”
So… What Have You Learned So Far?
These are thoughts that have been in my head, but better worded through various linguistics and technical language that Charlie has allowed for me to explain.
I’ve always been a fan of performing mobility drills, and then quickly jumping into a specific movement (such as toprocking, and practicing footwork to help amp up the nervous system and increase blood flow).
The introduction of foam rolling allows some windows to be opened up, but only if this lack of mobility was not even critical mass to begin with, as I believe foam rolling is simply one other way to improve upon a neurological awareness of whether a given musculature is tight or not.
In fact, I’ve personally been introducing open loop drills such as throwing a tennis ball and reactively catching with both hands (left hand is a little more difficult), sprinting drills, and medicine ball circuits without foam rolling or movement preparation drills and I’m not noticing any difference in my movement quality.
You can always do whatever you want to do.
I’m simply looking for the most efficacious method towards achieving a goal.
Having the ability to think in different languages is a humongous thing. This is something that I’ve naturally done since I was born. My mom grew up in the Philippines, and worked in Japan. These random facts bring to light the fact that my mom was speaking Japanese, Filipino, English, and Spanish (because it is already relatively close to Filipino due to culture).
My mom was probably yelling at me in all of these languages combined, and it was naturally for me to understand one sentence in different contexts as a baby and kid. Whenever I’m home, my grandma still speaks to me in Tagalog, and I understand what is being said, especially when I’m hungry, when food is on the table, when she needs something, when things matter.
[Side Note: There has been some interesting research talking about how understanding multiple languages as a baby keeps certain windows open during their developmental years.]
I remember in the first grade, I helped my mom during a “Cultures Around the World” program, where we spoke for about 5 to 6 minutes in straight Japanese (keep in mind I’m 100% Filipino). Granted it was relatively conversational in nature, because I was about 6/7 years old, but the story should serve a purpose – having the ability to speak multiple languages is the one skill set that I know I have that makes me different than everyone else.
Now, translating this to my adult and professional life, there is thought process that involves learning how to speak “multiple languages” to different populations of people. I’m not talking about speaking Khmer to my Cambodians, or Spanish to my fellow Spanish-speaking brethren (I can if I need to), but I have the ability to blend in with different friends and populations.
Working as a personal trainer, to youth athletes in multiple populations (hockey, lacrosse, soccer, baseball, dancing, basketball, bboys, etc) all the way to a slightly more older and professional athletic population is merely an extension of my ability to speak multiple languages. It’s a survival mechanism at its least, and my natural intuition at its best.
The way I’m going to communicate a specific drill to someone who plays basketball to make them buy-in is going to be much different than someone who has never played anything other than baseball, for example.
Multiple Skills That Make All The Difference
Another interesting aspect is other people continuously pointing out to me that I am a “certain person” when it comes to a niche, skillset, or any other professionally minded skill.
While I appreciate the notion that I have developed an expertise, it is interesting to hear these observations from my peers:
I’ve been clumped together with being a “breathing guy” because I’ve been to multiple continuing education courses.
I haven’t been classified as a “powerlifting guy” despitebeing only 55lbs away from an elite total at the 148lb weight class. Despite having a deadlift over 3.5 times bodyweight.
I’ve been classified as a research driven guy (despite me not having a Master’s, or any other graduate level education).
I’ve been classified as a stats guys (despite me only collecting basic level information on athletes and questionnaires from online clients).
I haven’t been classified as a baseball strength and conditioning guy, despite doing a 4 month internship, and collecting over 1.5 years of capital at Cressey Sports Performance, a sports performance facility in Hudson, MA (and now Jupiter, FL).
Among many other things that are probably not as nice.
The truth of the matter is that I enjoy diving deep into many different social circles, groups, and creating multiple friends in many different ways.
My purpose is to not “show off” what people have said about me. Rather, I grew up in a world where the word “labels” had a negative connotation, so I chose to diversify my energy into not having any one label!
This is to display that people’s observations of what people think of who you are, and where they fit you in their head should not deter you from what your goals are and what they should be.
Navigating multiple social circles, sub-cultures (I’ve danced, talked about basketball, talked anime, and then talked about getting strong on the front side with athletes in less than about 10 minutes – it happens pretty regularly), along with learning to speak to multiple people and how they view things from their world is a skill set that is difficult to convey in a succinct message.
What Can You Take From This?
One thing that I try to encourage co-workers, friends, and interns to do is to get out of their comfort zone. With that said, if you’re reading this, I highly recommend challenging yourself in this way:
I challenge you, the reader, the thinker, the coach, the trainer, to envelope yourself in another culture, or to discover something about another culture that you would not have known about.
This doesn’t take 20 years to do, but rather small pieces of conversation that truly allow you to become immersed in another person’s life.
You don’t need to, and you can always do whatever the f*ck you want to do, but when you begin to expose yourself to multiple multiple cultures, whether it is hanging out with acquaintances, or members of a rival team, or someone you initially don’t get along with, you’ll find out more about yourself and how you process information, and how your emotions are regulated.
Now, if this doesn’t speak to you, that’s cool. I’m always attempting to push my comfort levels, whether it is in the context of continuing education, powerlifting, or learning what makes a youth athlete tick (it is Snapchat and Instagram at the moment). I challenge you to do the same thing.
of feats of strength is something that I have come to love. Whether in the gym, dance floor, or anywhere really, an impressive feat of strength is that – impressive.
