Single Arm Push Up
Description
The single-arm push-up (one-arm push-up) performs a push-up supported on only one arm. It is one of the most impressive bodyweight pressing exercises, requiring extreme pressing strength, core anti-rotation, and body control.
Equipment Required
Single Arm Push Up Instructions
- Get into a push-up position. Place feet wider than shoulder-width for stability.
- Remove one hand — place it behind your back.
- Lower your chest toward the floor using only the support arm.
- Press back up to lockout.
- Fight rotation — keep your hips as level as possible.
- Switch arms.
- This is extremely advanced. Progress through archer push-ups first.
- Aim for 1 to 5 reps per arm.
Single Arm Push Up Form & Visual
Single Arm Push Up Benefits
- Elite unilateral pressing strength
- Extreme core anti-rotation demand
- One of the most impressive bodyweight exercises
- No equipment needed
- Builds pressing power per arm
- Tests total-body control
Single Arm Push Up Muscles Worked
- Pectoralis major (pressing arm)
- Triceps brachii
- Anterior deltoid
- Core (extreme anti-rotation)
- Obliques
Single Arm Push Up Variations & Alternatives
- Archer Push-Up (progression)
- Standard Push-Up
- One-Arm Push-Up
- Typewriter Push-Up
- Elevated One-Arm Push-Up
