Single-Arm Push-Up
Muscles worked
Instructions
- 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Arm Push-Up
The single-arm push-up is an advanced variation of the standard push-up, performed while supporting the body on one arm placed under the shoulder, with the free hand resting behind the back. The feet are set wider than in a standard push-up to compensate for the instability, and the body lowers by bending the elbow until it touches the floor, then rises by extending the arm. This unilateral format demands far more strength, core bracing, and shoulder stability than the classic push-up, since the entire body weight rests on a single point of contact. It's a rewarding bodyweight progression goal, but one that requires a solid foundation in standard push-ups and core strength before attempting it.
check_circleBenefits
- check_circleBuilds exceptional shoulder strength and stability
- check_circleStrongly develops core bracing
- check_circleA motivating bodyweight progression goal
lightbulbExecution tips
- lightbulbWiden your stance for a more stable base
- lightbulbBrace your core hard to stop the torso from rotating
- lightbulbMaster standard and weighted push-ups first
- lightbulbLower slowly, never let yourself drop
warningCommon mistakes
- warningAttempting the move without a sufficient strength base
- warningLetting the torso rotate heavily toward the supporting side
- warningKeeping the feet too close together, making balance impossible
- warningLowering too fast and losing shoulder control
helpFrequently asked questions
What level do I need to do a single-arm push-up?expand_more
You should already handle standard and weighted push-ups easily, along with solid core bracing.
How do I progress toward a single-arm push-up?expand_more
Start with slow single-arm eccentrics, lowering under control before pushing back up with both arms.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.