Single Arm Push-Up

Muscles worked

Setup

1. Start in a high plank position with your feet spread significantly wider than shoulder-width to provide a stable base.
2. Place your working hand directly under your sternum (center of the chest) with fingers spread wide for stability.
3. Tuck your non-working arm behind your back, resting the hand firmly on your lower back or opposite thigh.
4. Engage your glutes and core to create a rigid, straight line from your head to your heels.

How to do it

1. Inhale as you slowly lower your chest toward the floor by bending the working elbow, keeping it tucked at a 45-degree angle to your ribs.
2. Descend until your chest is just above the floor, focusing on keeping your shoulders as level as possible to resist twisting.
3. Exhale forcefully as you push through the palm to return to the starting position, maintaining total body tension.
4. Complete the desired number of repetitions on one side before switching to the other arm.

Form checklist

• Keep hips and shoulders parallel to the floor; avoid letting the non-working side sag or rotate upward.
• Maintain a neutral spine with no arching or sagging in the lower back.
• Ensure the working wrist remains directly under the shoulder or slightly toward the midline.
• Keep the neck neutral by looking at a spot on the floor about 6 inches in front of your hand.

Pro tips

• Squeeze your glutes and quads as hard as possible to create 'irradiation,' a technique that increases total body tension and strength output.
• Focus on 'corkscrewing' your hand into the floor to create external rotation torque, which stabilizes the shoulder joint during the descent.

Make it harder

• Narrow your foot stance to decrease the base of support, significantly increasing the demand on your obliques and core.
• Elevate your feet on a bench or step to shift a higher percentage of your body weight onto the working arm.

Frequently asked

What muscles does the single arm push-up work?

The single arm push-up primarily targets the pectorals, and also works the glutes, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the single arm push-up?

The single arm push-up requires no equipment — just your body weight.

Is the single arm push-up good for beginners?

The single arm push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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