Single Arm Push-Up On Knees
Single Arm Push-Up On Knees Exercise Description
The Single Arm Push-up (on knees) is a unilateral, closed-chain horizontal press that targets the pectoralis major, triceps brachii, and anterior deltoid. Performing it from the knees reduces overall load, allowing you to focus on strict alignment, controlled depth, and shoulder/scapular mechanics. Because only one arm contacts the floor, your trunk must resist rotation, engaging the obliques and deep spinal stabilizers to maintain a neutral spine. Proper scapular motion is key: light retraction/depression on the way down and smooth protraction as you press up, emphasizing the serratus anterior without shrugging. This variation builds pressing strength while reinforcing wrist-hand alignment, forearm verticality, and consistent torso/hip positioning.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Single Arm Push-Up On Knees Exercise
‘- Start in a kneeling plank: knees on the floor, body in a straight line from head to knees, ribs down, glutes lightly engaged.
– Place the working hand on the floor under the same-side shoulder, fingers spread; forearm vertical; wrist neutral.
– Set the non-working arm across the chest or behind the back. Position knees hip-width or slightly wider for stability.
– Pack the shoulder (gentle scapular depression/retraction). Keep neck neutral; gaze slightly ahead of the hand.
– Inhale; lower the body as one unit. Keep hips and ribs square to the floor. Let the elbow track roughly 30–45 degrees from the torso.
– Descend until the working shoulder is at or just below elbow height without collapsing the chest or rotating the torso.
– Exhale; press through the whole hand—especially the base of the index finger and thumb—until the arm is extended.
– Finish with a slight reach at the top (scapular protraction) without shrugging or hyperextending the low back.
– Reset your brace and repeat with smooth, controlled tempo.
– Avoid: flared elbows, sagging or piked hips, twisting through the trunk, or the head jutting forward.
Single Arm Push-Up On Knees Tips
‘- Keep your body in a straight line from head to knees with ribs down and glutes lightly engaged.
– Place the working hand directly under the same-side shoulder with fingers spread, forearm vertical, and wrist neutral.
– Set the non-working arm across your chest or behind your back, and keep the knees hip-width or slightly wider for stability.
– Gently pack the shoulder (light scapular depression/retraction) before you start lowering.
– Keep your neck neutral and gaze slightly ahead of the working hand.
– Lower your body as one unit, keeping hips and ribs square to the floor.
– Let the working elbow track roughly 30–45 degrees from your torso as you descend.
– Descend until the working shoulder is at or just below elbow height without collapsing the chest or rotating the torso.
– Press through the whole hand—especially the base of the index finger and thumb—and finish with a slight reach at the top without shrugging or hyperextending the low back.
– Use a smooth, controlled tempo, resetting your brace each rep, and avoid flared elbows, sagging or piked hips, twisting through the trunk, or jutting the head forward.
Single Arm Push-Up On Knees Beginner Introduction
The Single Arm Push-up (on knees) is a one-sided bodyweight pressing move done from a kneeling plank position. With only one hand supporting the upper body, the chest, triceps, and front shoulders take on most of the work, while the rest of the body acts as a solid, linked unit. Working from the knees reduces how much weight is loaded through the arm, giving more room for attention to smooth motion and steady body alignment rather than sheer force.
Because the body is supported on just one arm, the mid-section has a strong role in preventing the torso and hips from twisting. The side abs and deep core muscles brace to keep the spine long and stable. At the same time, the shoulder blade of the working arm moves in a controlled way around the rib cage, helping the rib cage muscles and upper back coordinate with the pressing arm. The hand, wrist, and forearm remain stacked and organized during the movement, encouraging cleaner technique and better control through each repetition.