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Single-Arm Push-Up

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Chest, with support from Shoulders, Triceps. It requires bodyweight and is best suited to intermediate lifters.

Intermediate level · Equipment: Bodyweight · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Single-Arm Push-Up

  1. Step 1. 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.
  2. Step 2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
  3. Step 3. Lower yourself by allowing the elbow to flex until you touch the ground.
  4. Step 4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

Frequently asked questions

How should I position my feet to maintain balance during a single-arm push-up?

Widen your stance significantly more than a standard push-up to create a stable tripod base. This prevents the torso from rotating excessively and helps manage your center of gravity.

Which muscle groups are primarily targeted by this movement?

The exercise primarily targets the pectoralis major while heavily engaging the anterior deltoids and triceps. Significant core tension is required to resist trunk rotation throughout the range of motion.

What is a common mistake that reduces the effectiveness of the exercise?

Allowing the hips to sag or the torso to twist away from the floor are frequent errors. Maintain a rigid, neutral spine by forcefully contracting the glutes and abdominals.

What is an effective progression for beginners who cannot yet perform a full repetition?

Perform the movement with your hand on an elevated surface, such as a bench or bar, to reduce the percentage of body weight lifted. Gradually lower the incline as your strength improves.

How should I program single-arm push-ups for strength development?

Treat this as a primary strength movement using low volume, such as 3 to 5 sets of 3 to 6 repetitions per arm. Ensure full recovery between sets to maintain high technical proficiency.

Sample sets & reps for Single-Arm Push-Up

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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