Strength Training · Calisthenics
One-Arm Push-Up
The one-arm push-up is a single-arm pressing exercise that trains your chest, shoulders, and triceps while challenging your core to resist twisting.
- Advanced
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Start in a high plank with your hands beneath your shoulders and your feet wider than shoulder-width apart.
- Shift your weight over your working hand.
- Place your free hand against your hip.
- Lower your chest toward the floor by bending your working elbow.
- Pause briefly at the lowest position you can control.
- Press through your working hand until your arm is straight.
Form cues
- Spread your fingers against the floor.
- Squeeze your thighs.
- Exhale as you press.
Common mistakes
- Twisting to finish the repKeep your chest and pelvis facing mostly toward the floor rather than rolling onto your side.
- Letting your hips sagBrace your abdomen to maintain a straight line from your head to your heels.
- Flaring your elbow sidewaysGuide your elbow diagonally back, roughly 30–45 degrees from your torso.
Safety
Supporting most of your bodyweight through one arm places substantial demand on your wrist, elbow, and shoulder. Fatigue or loss of control can cause the arm to buckle and your chest or face to hit the floor.
- Practice with your working hand on a sturdy elevated surface before attempting floor repetitions.
- Use a dry, nonslip surface with clear space around you.
- End the set before you lose control of the descent or struggle to keep your balance.
If you have wrist, elbow, or shoulder pain, choose a pain-free two-arm version or seek guidance from a physiotherapist before attempting this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 3
- Target
- 2–5 reps per side
- Rest
- 2 min
Start with your weaker side and match its repetitions on your stronger side.