One-Arm Push-Up
A push-up performed on a single arm with a wide stance, demanding high chest, triceps and anti-rotation core strength.
Primary muscles
- Chest (Pectoralis Major)
- Triceps
Secondary muscles
- Front Delts
- Obliques
- Transverse Abdominis
- Sets
- 3–5
- Reps
- 1–5 each side
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with feet wider than shoulder width, then place one hand under the chest and the other behind your back.
Brace hard through the core and glutes to keep the hips square.
Lower the chest toward the working hand, elbow tucked close to the body.
Descend until the chest is just above the floor.
Press back up without twisting.
Breathing: Take a breath and brace before lowering, exhale forcefully as you press up.
Coaching tips
Wide feet, tight glutes
Hips parallel to the floor
Elbow close to the ribs
Common mistakes
Rotating the torso open
Feet too narrow
Partial range
Safety notes
Practice with an incline (hand on a bench) until you can control a full floor rep.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.