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
- 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 Supported Wall
Description
A challenging push-up variation where one arm is used to push the body up while the other arm is supported against the wall.
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How to do Single Arm Push-up Supported Wall
- 01Setup
Stand facing a sturdy wall, about arm's length away. Place one hand flat on the wall at shoulder height, slightly wider than shoulder-width.
- 02Setup
Place your non-working hand on your hip or extend it out to the side for balance. Adjust your distance from the wall to control the difficulty; further away increases the challenge.
- 03
Inhale as you slowly bend your working elbow, lowering your chest towards the wall while keeping your core tight and body in a straight line from head to heels.
- 04
Continue lowering until your chest is close to the wall or you feel a good stretch in your working pectoral muscle.
- 05
Exhale forcefully as you push through your palm and extend your elbow, driving your body back to the starting position with controlled power.
- 06
Complete your desired repetitions on one side before switching arms and repeating the process for the other side.
Tips
- Maintain a rigid plank position throughout the movement by bracing your core and squeezing your glutes to prevent sagging hips or arching your lower back.
- Keep your working elbow tucked slightly, pointing downwards at about a 45-degree angle relative to your torso, to optimize chest and triceps engagement and protect your shoulder.
- Focus on a slow, controlled descent (the lowering phase) to maximize time under tension and build strength more effectively through the full range of motion.
- Experiment with your hand placement on the wall; a slightly wider grip can emphasize the chest more, while a narrower grip will engage the triceps more.
Common mistakes
- Flaring the Elbow: Avoid letting your working elbow flare out directly to the side, as this places excessive stress on the shoulder joint; instead, keep it tucked at a 45-degree angle.
- Sagging Hips or Arching Back: Do not let your hips drop or back arch during the movement, which indicates a lack of core engagement; maintain a straight line from head to heels by bracing your abs and glutes.
- Using Momentum: Do not bounce off the bottom or use momentum to push back up, as this reduces muscle activation; control the movement through the full range of motion.
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What muscles does Single Arm Push-up Supported Wall work?
Single Arm Push-up Supported Wall primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Single Arm Push-up Supported Wall good for beginners?
Single Arm Push-up Supported Wall is rated advanced. 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 Supported Wall?
You need Body weight to perform Single Arm Push-up Supported Wall. 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 Supported Wall?
Maintain a rigid plank position throughout the movement by bracing your core and squeezing your glutes to prevent sagging hips or arching your lower back. Keep your working elbow tucked slightly, pointing downwards at about a 45-degree angle relative to your torso, to optimize chest and triceps engagement and protect your shoulder. Focus on a slow, controlled descent (the lowering phase) to maximize time under tension and build strength more effectively through the full range of motion. Experiment with your hand placement on the wall; a slightly wider grip can emphasize the chest more, while a narrower grip will engage the triceps more.
What are common mistakes when doing Single Arm Push-up Supported Wall?
Flaring the Elbow: Avoid letting your working elbow flare out directly to the side, as this places excessive stress on the shoulder joint; instead, keep it tucked at a 45-degree angle. Sagging Hips or Arching Back: Do not let your hips drop or back arch during the movement, which indicates a lack of core engagement; maintain a straight line from head to heels by bracing your abs and glutes. Using Momentum: Do not bounce off the bottom or use momentum to push back up, as this reduces muscle activation; control the movement through the full range of motion.
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Free · iPhone only · Available on the App Store