Single Arm Push up
Master the single arm push-up to build incredible upper body strength, core stability, and balance.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Single Arm Push up
Single Arm Push-Up on Medicine Ball
Chest · Medicine Ball
Single Arm Push-up Supported Wall
Chest · Pectoralis Major Clavicular Head · Body weight
Raise Single Arm Push up
Chest · Body weight
Single Arm Push up (on knees)
Chest · Body weight
Description
A challenging variation of the standard push-up that targets the chest, triceps, and core. Requires strength, balance, and coordination.
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How to do Single Arm Push up
- 01Setup
Begin in a high plank position with your feet slightly wider than shoulder-width apart for increased stability. Place one hand directly under your shoulder with fingers pointing forward.
- 02Setup
Extend your free arm out to the side or place it behind your back, keeping your body in a straight line from head to heels. Actively engage your glutes and core to maintain a rigid torso.
- 03
Inhale as you slowly lower your chest towards the floor, bending only the elbow of your supporting arm. Keep your elbow tucked close to your body, aiming for about a 45-degree angle.
- 04
Continue lowering until your chest is just above the floor, maintaining a perfectly straight line from your head to your heels without allowing your hips to sag or rotate.
- 05
Exhale forcefully as you press through your palm and extend your elbow to push your body back up to the starting high plank position. Control the movement throughout the entire range of motion.
Tips
- Start by practicing against a wall or on an incline bench to build foundational strength and master the movement pattern before attempting the full floor version.
- Increase your foot width to provide a wider base of support, making the exercise slightly easier, and gradually narrow your stance as your strength improves.
- Focus on keeping your hips level and square to the floor throughout the entire movement, preventing your body from rotating towards the unsupported side.
- Engage your lat muscle on the working side by imagining you are pulling the floor towards your hips as you descend, which enhances shoulder stability and strength.
Common mistakes
- Allowing your hips to sag or pike indicates a weak core; maintain a rigid plank position by actively squeezing your glutes and abs throughout the movement.
- Rotating your torso to compensate for lack of strength compromises form and effectiveness; keep your shoulders and hips parallel to the floor at all times.
- Flaring your elbow out to the side puts unnecessary stress on the shoulder joint; keep your elbow tucked closer to your body (around 45 degrees) for optimal leverage and safety.
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Is Single Arm Push up good for beginners?
Single Arm Push up is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Single Arm Push up?
You need Body weight to perform Single Arm Push up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Single Arm Push up?
Start by practicing against a wall or on an incline bench to build foundational strength and master the movement pattern before attempting the full floor version. Increase your foot width to provide a wider base of support, making the exercise slightly easier, and gradually narrow your stance as your strength improves. Focus on keeping your hips level and square to the floor throughout the entire movement, preventing your body from rotating towards the unsupported side. Engage your lat muscle on the working side by imagining you are pulling the floor towards your hips as you descend, which enhances shoulder stability and strength.
What are common mistakes when doing Single Arm Push up?
Allowing your hips to sag or pike indicates a weak core; maintain a rigid plank position by actively squeezing your glutes and abs throughout the movement. Rotating your torso to compensate for lack of strength compromises form and effectiveness; keep your shoulders and hips parallel to the floor at all times. Flaring your elbow out to the side puts unnecessary stress on the shoulder joint; keep your elbow tucked closer to your body (around 45 degrees) for optimal leverage and safety.
Related exercises
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Wrist Full Push-up
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Push up (With push up handles)
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Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store