Raise Single Arm Push-Up
Raise Single Arm Push-Up Exercise Description
The Raise Single Arm Push-up is an advanced unilateral push-up that requires high trunk rigidity and shoulder control. It primarily targets the pectoralis major, triceps brachii, and anterior deltoid, with strong contribution from the serratus anterior for scapular control. The obliques and rectus abdominis resist rotation, while the glutes and quadriceps help maintain a rigid, neutral body line. Because only one hand is on the ground, the exercise challenges anti-rotation, load transfer through the shoulder complex, and precise alignment. Expect a slower, more controlled range of motion than a standard push-up to keep the torso square and the forearm vertical. Proper setup, bracing, and scapular mechanics are essential to perform this movement safely and effectively.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Serratus Anterior
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis, Vastus Lateralis
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Mid Chest, Outer Tricep
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Raise Single Arm Push-Up Exercise
‘- Begin in a tall plank with feet set wider than shoulder-width for stability.
– Place the working hand under or slightly just outside the same-side shoulder; fingers spread, wrist neutral.
– Position the non-working hand lightly behind your back or along the hip without assisting.
– Brace the abdominals, squeeze the glutes, and keep a neutral spine and pelvis.
– Create tension by “screwing” the working hand into the floor (external rotation torque) without moving the hand.
– Shift your center of mass slightly toward the working hand while keeping shoulders and hips squared.
– Inhale; bend the elbow to lower as one rigid unit, forearm vertical, elbow roughly 30–45 degrees from the torso.
– Keep the shoulder down and away from the ear; let the scapula move naturally without winging.
– Lower until the chest is just above the floor in front of the hand, then press through the palm to return to full elbow extension.
– At the top, finish with controlled scapular protraction (“push the floor away”) while maintaining a neutral neck and steady pelvis.
– Pause, stabilize, then switch sides under control.
– To reduce difficulty while learning technique, elevate the working hand on a stable box or bench.
Raise Single Arm Push-Up Tips
‘- Set your feet wider than shoulder-width to increase stability in the plank.
– Place the working hand directly under or just outside the same-side shoulder with fingers spread and wrist neutral.
– Keep the non-working hand lightly behind your back or along your hip so it doesn’t assist the movement.
– Brace the abdominals, squeeze the glutes, and maintain a neutral spine and pelvis throughout.
– “Screw” the working hand into the floor to create external rotation torque without letting the hand move.
– Shift your center of mass slightly toward the working hand while keeping shoulders and hips squared.
– Lower as one rigid unit, keeping the forearm vertical and the elbow about 30–45 degrees from the torso.
– Keep the working shoulder down and away from the ear, allowing the scapula to move naturally without winging.
– Lower until the chest is just above the floor in front of the hand, then press firmly through the palm back to full elbow extension.
– At the top, finish with controlled scapular protraction by “pushing the floor away” while keeping the neck neutral and pelvis steady.
– Pause to stabilize at the top before switching sides under control.
– If the full version is too difficult, elevate the working hand on a stable box or bench.
Raise Single Arm Push-Up Beginner Introduction
The Raise Single Arm Push-up is a challenging push-up variation where one hand takes on the main workload while the rest of the body stays locked in a straight line. It emphasizes full-body tension and careful shoulder positioning, with a strong demand on the chest, triceps, and front of the shoulders. The muscles around the ribs help guide the shoulder blade smoothly, while the abs and side abs resist twisting as the body moves up and down.
Because the body is supported on just one arm, this movement highlights control more than speed. The hips, glutes, and quads contribute to a solid plank-like posture, and the torso remains squared rather than rotating toward one side. Many people practice it more slowly than a standard push-up so the body stays steady and aligned. A raised surface such as a stable box or bench under the working hand is sometimes used to lessen the intensity while learning the pattern and refining shoulder and core stability.