Single-Arm Push-Up
Single-Arm Push-Up is a intermediate-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with bodyweight.
How to do it
- 1Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
- 2Maintain good posture, and place your free hand behind your back. This will be your starting position.
- 3Lower yourself by allowing the elbow to flex until you touch the ground.
- 4Descend slowly, and reverse direction be extending the arm to return to the starting position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.