I can do 6 one arm chins. I’m 6’1’’ 183 lbs. 6% bodyfat. ( I’m a tennis player, that’s why the low bodyfat ) With the non-gripping hand I put around my wrist & pull with both arms. Is this the correct way? Am I cheating? And, how do I become a one-arm push-up stud? Thanks!
h is orange rules!
Nope, if you use the other hand at all, it’s not a one-arm chin. I don’t know how to become able to do a one-arm chin, but my suggestion would be to both work up in DB weights used with 2-arm chins in a periodized program (adding 10-20 lb per week till reps drop too low, then going back to a weight, or bodyweight, allowing higher reps). And, do negative reps: use a bench to get in position, with bar at upper chest, and lower no faster than 8 seconds, until you can’t control descent. No more than 2 sets of that. This works well for people who can’t do 2 arm chins to develop the ability to do so, so who knows, might help for 1 arm chins… but not if they are genetically impossible for you, as Poliquin implies they are for almost everybody!
That’s not bad doing 6 chin-ups that way. But the real one arm chin-up is exactly that…a chin-up done with one arm…much, much harder to do. Charles Poliquin has an article about all sorts of chins somewhere on the site…dig through the archives. As far as one arm push-ups go, if you’re not strong enough to do them now I’d say a semi-easy way to build up to it is to get in your regular push-up stance but cross one leg over the other so you’re more in a straight line. Now do a regular push-up but at the top lift one arm up and lower yourself on a 6-8 second count with one arm. Do as many reps as you can with each arm twice per week for 3 or 4 sets and you’ll soon find yourself able to do them all the way up and all the way down.
It’s not. Anyone can do as much chins with that way than he
does normally. Try only with one hand, and if you get one chin, then you’re stud!
Doing “one-handed” pullups that way is the same as doing two handed pullups. I can do only one true one-handed pullup (other arm down by my side) and it took me over three months to get there.
As for the one handed push-ups, its more a matter of balance and technique than strength imho. Make sure your legs are spread apart to balance you and then transfer your weight to one side and pick up the other arm and put it behind your back. If you can’t do the push up, first just concentrate on super slow negatives to learn the movement and build up strength. I can now do 30+ with either arm.
Thanks for the input guys! I’ll make use of it for sure. After I read the some of the respones I tried doing a one arm chin, with out using the other hand. I got 0. I was mad! My arm moved maybe 2 inches. So, I’ll be working on it. Thanks again! Mr. X