Single Arm Push up (on knees)

Build powerful unilateral chest, tricep, and shoulder strength with the Single Arm Push-Up (on knees).

IntermediateChest Body weight

Movement: Compound
Force: Push
Per set: 30s
Rest: 1 min

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Variations of Single Arm Push up (on knees)

Compound

Single Arm Push-Up on Medicine Ball

Chest · Medicine Ball

Advanced

Compound

Single Arm Push-up Supported Wall

Chest · Pectoralis Major Clavicular Head · Body weight

Advanced

Compound

Raise Single Arm Push up

Chest · Body weight

Advanced

Compound

Single Arm Push up

Chest · Body weight

VeryHigh

Description

A modified version of the standard push up that focuses on one side of the body. The exercise is performed on knees to make it less challenging.

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How to do Single Arm Push up (on knees)

01
Setup
Kneel on the floor with your knees hip-width apart and your feet together. Engage your core to create a straight line from your head to your knees.
02
Setup
Place one hand firmly on the floor directly under your shoulder, with fingers pointing forward. Place your other hand behind your lower back or on your hip.
03
Inhale as you slowly lower your chest towards the floor by bending your working elbow, keeping it tucked slightly towards your body.
04
Continue lowering until your chest is just above the floor or you reach a comfortable depth while maintaining a stable torso and keeping your hips from sagging.
05
Exhale as you powerfully push through your working hand to extend your elbow and press your body back up to the starting position.
06
Maintain a rigid body line throughout the entire movement, avoiding any twisting of the torso or arching of the lower back.

Tips

Actively brace your core throughout the entire movement to prevent your hips from sagging or twisting, maintaining a rigid plank position from head to knees.
Keep your working elbow tracking slightly inward towards your rib cage (about a 45-degree angle) rather than flaring out, to optimize chest and triceps engagement and protect your shoulder joint.
Focus on a slow, controlled lowering phase (eccentric) to maximize muscle tension and improve strength gains in your chest and triceps.
Ensure your working hand is directly under your shoulder to create a stable base and allow for efficient force transfer during the push-up.

Common mistakes

Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively bracing your abdominals and glutes to maintain a straight line from head to knees.
Rotating your torso during the push-up means your core is not stabilizing adequately; fix this by focusing on keeping your shoulders and hips square to the floor throughout the entire movement.
Letting your working elbow flare out excessively puts undue stress on your shoulder; fix this by keeping your elbow tucked closer to your body (about 45 degrees) to better engage your triceps and chest.

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Questions

Is Single Arm Push up (on knees) good for beginners?

Single Arm Push up (on knees) is rated intermediate. 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 (on knees)?

You need Body weight to perform Single Arm Push up (on knees). 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 (on knees)?

Actively brace your core throughout the entire movement to prevent your hips from sagging or twisting, maintaining a rigid plank position from head to knees. Keep your working elbow tracking slightly inward towards your rib cage (about a 45-degree angle) rather than flaring out, to optimize chest and triceps engagement and protect your shoulder joint. Focus on a slow, controlled lowering phase (eccentric) to maximize muscle tension and improve strength gains in your chest and triceps. Ensure your working hand is directly under your shoulder to create a stable base and allow for efficient force transfer during the push-up.

What are common mistakes when doing Single Arm Push up (on knees)?

Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively bracing your abdominals and glutes to maintain a straight line from head to knees. Rotating your torso during the push-up means your core is not stabilizing adequately; fix this by focusing on keeping your shoulders and hips square to the floor throughout the entire movement. Letting your working elbow flare out excessively puts undue stress on your shoulder; fix this by keeping your elbow tucked closer to your body (about 45 degrees) to better engage your triceps and chest.