Single Arm Push up
Master the single arm push-up to build incredible upper body strength, core stability, and balance.
Description
A challenging variation of the standard push-up that targets the chest, triceps, and core. Requires strength, balance, and coordination.
How to Do Single Arm Push up
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
Variations
Single Arm Push-Up on Medicine Ball
Challenge your upper body with the Single Arm Push-Up on Medicine Ball. This advanced exercise builds strength and stability while engaging your core.
Single Arm Push-up Supported Wall
Master the single arm push-up with wall support. This advanced bodyweight exercise builds incredible chest, shoulder, and triceps strength while engaging
Raise Single Arm Push up
Master the Raise Single Arm Push-up to build exceptional upper body strength and core stability.
Single Arm Push up (on knees)
Build powerful unilateral chest, tricep, and shoulder strength with the Single Arm Push-Up (on knees).
Related Exercises
Push-up Pull
Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.
Wrist Full Push-up
Master the Wrist Full Push-up to build exceptional wrist strength, forearm stability, and chest power.
Push-up Jack
A combination of a push-up and a jumping jack that targets the chest and shoulder muscles, while also working the core and increasing heart rate.
Push up (With push up handles)
Perform push-ups with handles to deepen your chest engagement and protect your wrists.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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