Single Arm Push-Up
Single Arm Push-Up Exercise Description
The Single-Arm Push-up is an advanced bodyweight horizontal press emphasizing the pectoralis major and triceps, with assistance from the anterior deltoid and serratus anterior. Because only one hand contacts the floor, the trunk must resist rotation, engaging the obliques, rectus abdominis, and glutes to hold a rigid, neutral plank. Compared with a standard push-up, this variation increases load on the working limb and demands greater scapulothoracic control and balance. Sound technique centers the hand beneath the mid‑chest, guides the elbow on a diagonal path (rather than flared wide), maintains a neutral spine, and uses a controlled depth to just above the floor. Performed correctly, it reinforces shoulder stability through full scapular motion—controlled retraction on the way down and gentle protraction at lockout—without shrugging. It also improves unilateral control by highlighting side-to-side differences in pressing mechanics and trunk stability.
- Muscle Groups: Chest, Pecs, Triceps
- Target Muscles: Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Serratus Anterior
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Chest, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest, Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Single Arm Push-Up Exercise
‘- Set up in a high plank with feet set wide for balance; squeeze glutes, brace your abdomen, and keep a neutral spine and neck.
– Place the working hand directly under the mid‑chest (roughly beneath the sternum), fingers spread; rotate the elbow crease forward to create shoulder external rotation.
– Position the nonworking arm behind your back or lightly on the same-side hip; do not use it for assistance.
– Inhale and create full-body tension; keep hips and shoulders as square as possible.
– Lower under control by bending the working elbow; let it track about 30–45 degrees from your torso—avoid excessive flaring.
– Descend until your chest is just above the floor while the shoulder blade moves smoothly around the rib cage without shrugging.
– Press the floor away, exhaling as you extend to full elbow lockout.
– Finish tall: ribs down, glutes engaged, and reach long through the floor for gentle scapular protraction.
– Keep your body in one line throughout; avoid sagging, piking, or twisting.
– Switch sides and repeat with the same setup and control.
Single Arm Push-Up Tips
‘- Set your feet wide in the high plank to increase balance on the working arm.
– Place the working hand directly under your mid‑chest (beneath the sternum) with fingers spread.
– Rotate the elbow crease forward to create external rotation at the shoulder before you start lowering.
– Keep the nonworking arm behind your back or resting on the same‑side hip and avoid using it for assistance.
– Brace your abdomen, squeeze your glutes, and maintain a neutral spine and neck to hold a rigid plank.
– Keep hips and shoulders as square as possible to resist rotation throughout the rep.
– Lower under control, allowing the elbow to track about 30–45 degrees from your torso instead of flaring wide.
– Descend until your chest is just above the floor while the shoulder blade moves smoothly without shrugging.
– At lockout, finish tall with ribs down, glutes engaged, and gently reach through the floor for scapular protraction.
Single Arm Push-Up Beginner Introduction
The Single-Arm Push-up is a challenging bodyweight pressing variation that places most of the workload on one side of the upper body. With only one palm planted on the ground, the chest, triceps, and front of the shoulders handle a much greater share of the effort than in a regular push-up. At the same time, the muscles along the rib cage play a key role in guiding smooth movement of the shoulder blade from the bottom to the top of each repetition.
Because the body is supported on a single arm, the exercise also demands significant work from the abs, side abs, and glutes to prevent the torso from twisting or sagging. The whole body functions as one solid plank while the working arm bends and straightens in a controlled path close to the ribs. This makes the movement not only a test of strength and balance, but also a way to compare how each side presses, stabilizes, and coordinates through the full range of motion.