Single-Arm Push-Up
Learn how to do single-arm push-up with a clear setup, controlled movement, and a technique you can repeat.
How to do single-arm push-up
- Begin 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.
- Maintain good posture, and place your free hand behind your back. This will be your starting position.
- Lower yourself by allowing the elbow to flex until you touch the ground.
- Descend slowly, and reverse direction be extending the arm to return to the starting position.
Single-Arm Push-Up: muscles worked
Primary focus: chest. Supporting muscles: Shoulders, Triceps.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do single-arm push-up?
Begin 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. Maintain good posture, and place your free hand behind your back. This will be your starting position. Lower yourself by allowing the elbow to flex until you touch the ground.
What muscles does single-arm push-up work?
Single-Arm Push-Up primarily trains the chest, with the shoulders and triceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for single-arm push-up?
Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.
What can I do instead of single-arm push-up?
Related options include Incline Push-Up, Incline Push-Up Medium, Incline Push-Up Reverse Grip. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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