Can anyone here do a One arm pull up or planche pushup? If so, How did you work towards it?

Can anyone here do a One arm pull up or planche pushup? If so, How did you work towards it?

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  1. 1 month ago
    Anonymous

    No unless you count an assisted one, but the easiest way to work up to it is just to do assisted one arm pull ups until you can do it without the supporting hand, same goes to push ups, grind those reps buddy.

    • 1 month ago
      Anonymous

      Why aren't any chuds on here motivated to achieve them?

      • 1 month ago
        Anonymous

        Because they're flashy, injury-prone movements that only serve to feed the ego.

        • 1 month ago
          Anonymous

          How are they injury-prone?

          • 1 month ago
            Anonymous

            very easy to get tendonitis of the biceps and triceps tendons if you're not careful

            • 1 month ago
              Anonymous

              Seconding this. Went from literally 1 pullup to 20 in 4 months. HAd to stop cause of golfer's elbow. Hadn't done them for 6 months. Can only do 1 again lel.

              • 1 month ago
                Anonymous

                Let me guess. You did multiple sets more than twice a week?

              • 1 month ago
                Anonymous

                >Went from literally 1 pullup to 20 in 4 months
                how the frick? I've been stuck at 6 reps (total of 15 between sets) for two months
                is it just doing weighted?

              • 1 month ago
                Anonymous

                the 20 is over the course of 1 day

              • 1 month ago
                Anonymous

                oh
                still better than me I guess

                Nta but try doing less reps and more sets that results in more total volume, for example do 4 sets of 4 wich is 16 total reps, then do 4 sets of 5 or 5 sets of 4 for 20 total reps, then 5x5, then 6x4, this is one rep less but you went from doing two sets of 6 to 4 sets of 6 in a single session, then keep increasing reps and sets so the total reps you do keep getting higher even if you are doing sets will less reps.

                thanks, I'll try that

              • 1 month ago
                Anonymous

                Nta but try doing less reps and more sets that results in more total volume, for example do 4 sets of 4 wich is 16 total reps, then do 4 sets of 5 or 5 sets of 4 for 20 total reps, then 5x5, then 6x4, this is one rep less but you went from doing two sets of 6 to 4 sets of 6 in a single session, then keep increasing reps and sets so the total reps you do keep getting higher even if you are doing sets will less reps.

        • 1 month ago
          Anonymous

          They're legit strength enhancing progressions

        • 1 month ago
          Anonymous

          I could when I was in my 20s. Worked up to it by spamming pullups/weighted pullups. I doubt I could work up to it now at 43. is right. It's a party trick exercise, absolutely 'look what i can do!' tier.

          • 1 month ago
            Anonymous

            I can do three clean one arm pullups, how i got it was just by spamming pullups and muscle ups until i got strong enough.
            I don' think there are any shortcuts to it.

            Height and weight? All of the tutorials are Asians or short slavs.

            • 1 month ago
              Anonymous

              6'2" 195lb curr. I was 175lb when I was in my bw exercise phase. I just spammed the living shit out of pullups and did around a quarter of them with a plate hanging off me. Maybe something like 150+ pullups a day (4-5 days a week).

            • 1 month ago
              Anonymous

              80kg
              t:

              I can do three clean one arm pullups, how i got it was just by spamming pullups and muscle ups until i got strong enough.
              I don' think there are any shortcuts to it.

        • 1 month ago
          Anonymous

          >only serve to feed the ego
          Chud here. I can think of a bunch of times being able to do a oapu would have been helpful.

        • 1 month ago
          Anonymous

          Weight lifting cope

      • 1 month ago
        Anonymous

        Because most here are crabs or fat disgusting powershitters who have to use machines to help them mouth breath whilst they sleep.

        But in response to OPs question I can't do either but I'm currently doing assisted straddle planche pushup. And frick me they're insanely hard.
        I can currently do 3x6 assisted with a yellow and I feel like my head and shoulders are going to explode after.

        I tried a 1arm.pullup last month and failed miserably too. But I've done minimal training toward that specific movement so hardly un surprising

      • 1 month ago
        Anonymous

        Because they're DYELS who lost 50 pounds to get a 1rm pull up and stalled at 8 reps because they dont actually know how to train pull ups and strengthen their backs

        Weighted full rom
        Lengthened partials to finish the back off

        • 1 month ago
          Anonymous

          how do you train pullups then to rep more pullups?

  2. 1 month ago
    Anonymous

    I achieved the one-arm pull-up last year. It was a really long slog to train for. And even then, I got it with my right arm but not my left lol

  3. 1 month ago
    Anonymous

    Just did a one arm chin up. Was able to do it because i do weighted pull ups with 120 pounds

    • 1 month ago
      Anonymous

      I can pull 135 on weighted pulls. I weigh 210 tho, you're either bullshitting or you're 160

      • 1 month ago
        Anonymous

        You'll never be able to one arm pull up at 200lbs. Lose 50lbs then try again

        • 1 month ago
          Anonymous

          No.

          • 1 month ago
            Anonymous

            Then have fun spinning your wheels.

            • 1 month ago
              Anonymous

              Enjoy being small. I still thinks it's possible but the progress is slow ASF. Thankfully gear exists.

              • 1 month ago
                Anonymous

                >Enjoy being small.
                Yes. That's why I can 1 arm chin up and you can't. You also won't be seeing me squat 3pl8s. Why? Because I actually lift according to my body shape.

                If you want to stay fat, stick to powerlifting. Don't try to do Calisthenics with a body that only hinders your progress

              • 1 month ago
                Anonymous

                >I can pull 3 plates on pullups
                >I'ma obese powrrshitter
                It's like you cant read, or touch grass. Either I can be done, but I will admits it's fricking hard.

              • 1 month ago
                Anonymous

                You weigh 210lbs. Youre fat

              • 1 month ago
                Anonymous

                >What is gear

              • 1 month ago
                Anonymous

                Oh so you're a cheater. Who cares about your "accomplishments" if you're faking all of your progress. Why even bother making the thread, if you can't do a one arm chin up on gear then you're just bad genetics

              • 1 month ago
                Anonymous

                >Accomplish thing
                >Thing fake
                Kek, k gay. As I said enjoying being a smol Manlet.

              • 1 month ago
                Anonymous

                Strength goals don't matter if you're not natty. Sorry sweatie

              • 1 month ago
                Anonymous

                Nta but being able to do oap doesn't matter in terms of strength if you weight the same as a teen girl, you are not half as strong as he is.

              • 1 month ago
                Anonymous

                holy shit

              • 1 month ago
                Anonymous

                that seems like an incredibly dangerous move by the fat ass there

              • 1 month ago
                Anonymous

                NTA and I don't roid, but you just come off as mad. As soon as you were incorrect about his fatness you immediately just jumped to the next thing to hang your hat on.
                It wasn't about correctness, it was about you being offended.

              • 1 month ago
                Anonymous

                >NTA
                what's the point then?

              • 1 month ago
                Anonymous

                you would be the type to enjoy sticking long squirting things in their ass wouldn't you anon

                Shitty straddle planche but no push ups and that ship has sailed due to constant injuries keeping me from doing a lot.
                I could do a OAPU for 1 rep on each arm at 72kg. Other than building your weighted vertical pull, do some heavy horizontal pulls in the 4-8 rep range. It will help with the start of the movement. I used chest supported db rows. Yank hard and control the negative. Build it up for 50% bw per arm for 6 reps and +50% bw on pull ups for 6 reps and then just go for it. It's not going to be an autistic straight up and down movement that you may be imagining; There is a curve to it, just let your body go where it wants and fine tune it later.

                agreed

                [...]
                maturing in the gym is realizing the lean legs, powerful upper body physique is the endgame
                Not so imbalanced that you'd look like one of those chickenleg meme bods, but just on the cusp of that

                shut the frick up

                [...]
                maturing in the gym is realizing the lean legs, powerful upper body physique is the endgame
                Not so imbalanced that you'd look like one of those chickenleg meme bods, but just on the cusp of that

                based

                Lmao manlet.

                lmao fatass (you're dead at 40)

              • 1 month ago
                Anonymous

                same person, correction

                [...]
                maturing in the gym is realizing the lean legs, powerful upper body physique is the endgame
                Not so imbalanced that you'd look like one of those chickenleg meme bods, but just on the cusp of that

                shut the frick up

                maturing in the gym is doing whatever tf you want without letting a woman's whimsical opinion guide your behavior.

                unfathomably based

              • 1 month ago
                Anonymous

                [...]
                maturing in the gym is realizing the lean legs, powerful upper body physique is the endgame
                Not so imbalanced that you'd look like one of those chickenleg meme bods, but just on the cusp of that

                >shut the frick up

                [...]
                maturing in the gym is realizing the lean legs, powerful upper body physique is the endgame
                Not so imbalanced that you'd look like one of those chickenleg meme bods, but just on the cusp of that

                >based
                Kek fricking moron.

              • 1 month ago
                Anonymous

                ok fatass, fatty fat fatty fat lardy lard big titty fatty FATASS. faaaaaaaaaaaataaaaaaaaaasssss

              • 1 month ago
                Anonymous

                Can't hear you from down there.

              • 1 month ago
                Anonymous

                https://i.imgur.com/PYuRyD2.png

                same person, correction

                [...]
                shut the frick up

                [...]
                unfathomably based

                >posts gigachad.png
                >doesn't know how to reply to multiple posts
                Midwit, your opinion has immediately been revealed to be utterly worthless

              • 1 month ago
                Anonymous

                https://i.imgur.com/PYuRyD2.png

                same person, correction

                [...]
                shut the frick up

                [...]
                unfathomably based

                >babies first day on IST
                lmao

    • 1 month ago
      Anonymous

      Lmao manlet.

  4. 1 month ago
    Anonymous

    I trained progressions for both and honestly I stopped. The injury to reward ratio just isn't worth it.

  5. 1 month ago
    Anonymous

    >how did you work towards it
    Train.

  6. 1 month ago
    Anonymous

    >dyel legs
    >over-developed core
    Was it worth it?

    • 1 month ago
      Anonymous

      Yes. Nobody cares how your legs look. As long as your butt is not flat

      • 1 month ago
        Anonymous

        Women don't give a shit about penises then?

        • 1 month ago
          Anonymous

          They surely dont unless you're packing

        • 1 month ago
          Anonymous

          I mean as long as you aren't a micropenis or under 3 inches you're fine, mine is 5.75 inches and I can hit my gfs cervix

      • 1 month ago
        Anonymous

        >little to no importance given to women’s hips and thighs
        Hormonal crises

    • 1 month ago
      Anonymous

      https://i.imgur.com/NLnfZzD.jpeg

      Yes. Nobody cares how your legs look. As long as your butt is not flat

      maturing in the gym is realizing the lean legs, powerful upper body physique is the endgame
      Not so imbalanced that you'd look like one of those chickenleg meme bods, but just on the cusp of that

      • 1 month ago
        Anonymous

        maturing in the gym is doing whatever tf you want without letting a woman's whimsical opinion guide your behavior.

        • 1 month ago
          Anonymous

          Low bf% with high endurance legs and powerful upper body is the best physique for health, stamina and performance. Having excess muscle on the legs limits your movement and agility. The legs do not need to be massive and bulky, they only need to be strong enough to provide a stable base for your upper body.
          Being more attractive than some fat leg-day enthusiast simply comes with the territory. It's not the primary reason why I believe this physique is superior.
          I still hit leg day but I don't care about increasing my squat anymore. Sprints, leaps etc are more important. Single leg exercises to improve balance and coordination as well

          • 1 month ago
            Anonymous

            >I still hit leg day but I don't care about increasing my squat anymore.
            sounds like me. I cycle every workout, and once a week i'll do a 5x10 front squat. Any more than that and it gets into the territory of risk, in which case you better be chasing some kind of athletic job that can make the risk worth it.

  7. 1 month ago
    Anonymous

    I trained for it by cycling out 6 pull up variations and only going for full attempts like every other week.

    I had 3 different pull days, and I hit different types of pull ups for different rep ranges on each day. The point of all that variation was to avoid injury. Which I successfully did, so I’d say that approach worked. The downside is because I was focusing on so many different things, progress was really slow. So there was definitely a more efficient way to achieve the SPECIFIC goal of OAP. But a counter point to that was that my back was unbelievably shredded and huge unlike a lot of guys who get hyper focused on a narrow feat of strength and don’t achieve a lot of development—just raw strength

    Choose your own path OP

  8. 1 month ago
    Anonymous

    I can do three clean one arm pullups, how i got it was just by spamming pullups and muscle ups until i got strong enough.
    I don' think there are any shortcuts to it.

  9. 1 month ago
    Anonymous

    Shitty straddle planche but no push ups and that ship has sailed due to constant injuries keeping me from doing a lot.
    I could do a OAPU for 1 rep on each arm at 72kg. Other than building your weighted vertical pull, do some heavy horizontal pulls in the 4-8 rep range. It will help with the start of the movement. I used chest supported db rows. Yank hard and control the negative. Build it up for 50% bw per arm for 6 reps and +50% bw on pull ups for 6 reps and then just go for it. It's not going to be an autistic straight up and down movement that you may be imagining; There is a curve to it, just let your body go where it wants and fine tune it later.

  10. 1 month ago
    Anonymous

    I can do a one arm pull up. Progression is 2 arm negatives > 2 arm pull ups > weighted pull ups > one arm negatives > one arm lock offs > one arm weighted lock offs > one arm pull ups.

  11. 1 month ago
    Anonymous

    >Can anyone here do a One arm pull up or planche pushup?
    aka
    >Does anyone completely neglect their lower body so they can more easily do bodyweight bullshit due to their b***h legs?

  12. 1 month ago
    Anonymous

    So during any compound exercises, all the muscles involved produce certain amount of force to perform the exercise, if you can't is because the muscles involved aren't strong enough to produce the force required to lift you up.
    A lot of people think that the only way to achieve calisthenics skills is to only do calisthenics (and being a turbo manlet) but if you do hammer curls and single arm pullovers and the combined weight equals your bodyweight you will be able to do 1 arm pull ups, in the worst case you will need some assistance for a week or 2 to fine tune the motor pattern but you'll get it pretty much instantly.
    You can ofcourse do calisthenics progressions or do weighted pull ups but that will take much longer because some calisthenics progressions are harder to progress on because the pressure is put on the bigger muscles while the smaller muscles don't get enough work to get stronger and with weighted pull ups you need to pull your bodyweight of extra weight because on a pull up you are lifting half your bodyweight on each arm, so if you do weighted pull ups with only half your bodyweight, the half bodyweight becomes 25% of your bodyweight for each arm.
    Same for planches, if you triceps extension, front raises and cable flies add up to your bodyweight you can do planches but for planches i actually think weighted pseudo planche push ups are better because that exercise already moves roughly 80% of your bodyweight and you only need to add up to 30% of your bodyweight to get strong enough for planches.
    And the core strength you can do weighted planks and maybe rdls with half your bodyweight to be able to keep your legs straight or you can lean on a elevated surface where your legs can hang and simply do reverse leg lifts, this part is very easy actually.
    Imo the progression for planches are even harder than oap because of the balancing component, you have to build the strength AND the balance at the same time, frick that.

  13. 1 month ago
    Anonymous

    I could do a few of them with either arm in my late teens/ early 20s. But I was a hungry skele. 6'1 125. The trick was just daily volume. I drank a lot of soda back then. We kept them in the garage fridge. We had a bicycle hanging from the garage rafters in front of the refrigerator. I would do 10 chin ups every time I got a Pepsi from the fridge. I drank at least 5 a day, so do the math. I could do 30 chins in a row at my best. From there it only took a few weeks before I did my first one handed chin up. Basically I started with negatives, then just tried to pull myself up as far as possible. once I got the first one down, it became quite easy. but as another anon said, it's basically a party trick. I'd do them from garage rafters before taking my shot at beer pong. I can't do them anymore. I'm 40 and 180 now. But I can still do L sit legless rope climbs to this day.

  14. 1 month ago
    Anonymous

    I can do weighted with full rom with 70kg at 100kg bodyweight, but i'm not even close to doing even one 1arm pull up/chin up.
    I think you have to specifically train for them, and regular 2 hand pull ups don't have a lot of carryover.
    When i hang with 1 arm i just can't even get my scapula, lats or biceps to engage at all, i just hang there like a monkey lol

    • 1 month ago
      Anonymous

      You need to pull your bodyweight, if you do a pull up, half of you weight is pulled by each arm, if you have a 70kg weighted pull up, that means 35 extra kgs go to each arm wich means each arm is pulling 85kgs, you are 15kg of strength on each arm away from doing oap.
      Also since you mentioned you can't even engage your lats, make sure you are properly pulling your scapula on the weighted pull ups.

  15. 1 month ago
    Anonymous

    I can do on it with either arm. I just started rock climbing and there is a boulder wall close to my house that is free to use, so I would go there and just frick around for an hour like 5 times a week. Within half a year I decided i'd try to do one without doing any pullup specific exercises and I could just do 3 in a row. One strict and 2 shitty ones.

    For reference im 180cm (5'11'') and 80kg(175lbs) so not really a classic climbers body type and have never done pullup training before but could do about 10 strict pullups from being generally active

    • 1 month ago
      Anonymous

      >can do 10 pullups and claims he could do 3 one-handed (normal pullup with 80kg added just in terms of strength)
      coolest story bro

      • 1 month ago
        Anonymous

        He meant he could do 10 when he started anon

        • 1 month ago
          Anonymous

          so he can do 30+ bw pullups now without training pullups, surely it's a true story

  16. 1 month ago
    Anonymous

    I've been trying it for so long that I came to the conclusion it's impossible if you train legs at all and don't roid. Got to a 1RM of +50kg after years of progressing, started doing one arm negatives but my shoulder didn't approve of this and then I gave up. Maybe gigamanlets can do it natty.

  17. 1 month ago
    Anonymous

    when i was my most IST i could do a few one armed pull ups. i was doing heavy weighted pull ups regularly and was at my leanest.

  18. 1 month ago
    Anonymous

    my best was 3 one arm pullups in a row
    >If so, How did you work towards it?
    just attempting it, and lowering the amount of volume I did while keeping frequency high

  19. 1 month ago
    Anonymous

    not worth it, I managed to do 3 partials at 220+ and I think it gave me tendonitis, I haven't attempted that shit since then, it serves no purpose except to show off for manlets, same as muscle ups

    • 1 month ago
      SteamRolan

      I think I dun goofed my left arm because of them as well.

      Managed to pull it off years ago but I can't do it now if I tried.

      • 1 month ago
        Anonymous

        Impressive if that's you, you're homosexual if you're larping.
        >9 years ago
        wtf you doing on here.

        • 1 month ago
          SteamRolan

          > if you're larping.
          No larp

          > wtf you doing on here.
          Being a has been.

          • 1 month ago
            Anonymous

            i've been wanting doing a tik tok of pullups with a girl on my back, cuts going good so my weighted pulls go up, went from 225 this february to 208 now, haven't done weighted pulls in months but I'm still hitting 125ish added, I'm thinking I can hit 145 soon. Good inspo.

            What was your routine for the one arms?

            • 1 month ago
              SteamRolan

              I didn't really have a routine to get to the one arms. I just did weighted pull ups 5x5 and progressively added weight every other week. I was doing well over 90lbs of weighted pull ups.

  20. 1 month ago
    Anonymous

    no, because I like having legs, not straws

  21. 1 month ago
    Anonymous

    One arm pullups here
    It's just something you are good at.
    You can train all you want, but my insertions just to seem to make it perfect.
    200lbs, it's rough.
    When I first started doing them i used a band to help stabilization.
    Bands are your friend dude.

  22. 1 month ago
    Anonymous

    my best was 1 arm +10kg on right arm and +12 on left. been ages since i was training one armers. i feel like its more of atrick lift. i had really good weighted pull up before that so it was more about getting used to the move because its vastly differetn when comapred to pull up with 2 arms

  23. 1 month ago
    Anonymous

    I did weighted pull ups

  24. 1 month ago
    Anonymous

    I was on my way back when I was down to 200 lbs and was banging out sets of 20 pull-ups and 8 with 80 lbs. strapped on, but I'll tell you, the last 1/3 of the movement done single-arm is a fricking b***h to get through.
    Thinking that whenever I decide to become small at 200 again, I'll see if I can pull it off as an old man. Probably will incorporate the assist machine for single-arm work with it until things click in addition to standard pull-ups.

  25. 1 month ago
    Anonymous

    This thread is full of cope. I have achieved the oap at 6’1 and ~190lbs. It’s not some mythical exercise that only tiny manlets can do. Nor is it some crazy injury prone exercise. But it is a difficult exercise that requires a lot of dedication, if you haven’t been doing (heavy) weighted pull ups for years, your tendons are probably not conditioned. If you aren’t doing pull ups as a primary movement, you probably aren’t gonna get there. And yes, it is definitely easier for manlets, but who cares, achieving it while tall just makes it that much more of a mog.

    • 1 month ago
      Anonymous

      cool, lets see it

  26. 1 month ago
    Anonymous

    I can't do it but I can tell you how to get started. One armed deadhangs + standard pull ups to both build back/arm strength and get used to holding onto the bar with one hand. If you can't do one arm deadhangs at first, find a way to support yourself a little bit until you're strong enough.

  27. 1 month ago
    Anonymous

    strict dead hang one arm pullup? no, but i did dyno campus board on a broken finger not once, but twice on the same route, and then i did some other overhang routes in the gym

    i've never seen or heard of anyone pulling themselves up, on their fingers, with a broken finger, in training without even noticing before it started to turn black

  28. 1 month ago
    Anonymous

    I can't do a pull up

    • 1 month ago
      Anonymous

      Do Australian rows, add weight, increase dumbbells curl and reverse curl strength and cable pull overs.
      Eventually you'll be strong enough to do pull ups.

  29. 1 month ago
    Anonymous

    In both instances you need to train the relevant muscle groups as well as the skill itself

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