How to do a Single Arm Push Up

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged: 17,610
Popularity Rank: 1094th
Difficulty: Advanced
Chest Strength: 29 mSCORE 85th
Equipment Required: Bodyweight-only

Workouts with Single Arm Push Up

Target muscles worked

Primary Muscles

Chest

Secondary Muscles

Triceps, Shoulders

Instructions for Proper Form

Single Arm Push Up is a significantly more challenging variation on the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps, however by only having a single hand in contact with the ground, you’ll also be recruiting your core significantly more than other two handed variations. Performing this exercise with a single arm greatly increases the strength and stability required to perform this exercise compared to other Push Up variations.

Start with your elbows fully extended and your hands placed on the floor just outside shoulder-width apart.
Your toes should be tucked under your feet to support your bodyweight and well outside shoulder-width apart.
Maintain a straight alignment from your heels to your shoulders throughout the exercise and place your left hand on your hip or behind your back.
Begin flexing your right elbow while keeping it close to your torso and bracing your core by breathing into your stomach and flexing your abdominal muscles.
Return to the starting position after your chest reaches just above the floor.

Common Form Mistakes

Resisting Rotation
Your core is responsible for stabilizing your upper body during this exercise. Because the resistance isn’t balanced between both sides, you’ll naturally engage your core to resist this rotation. Ensure that you’re only resisting the rotation, and keeping your upper body stable. Don’t use your core to assist in performing the exercise.
Flat Back
Don’t allow your hips to sag or raise up during this exercise. It’s very common to see this especially as you become fatigued during your set. Keeping your core engaged will help you keep your spine in a neutral position. It can also help to think of this exercise as a plank first, and the movement as a secondary piece to this exercise.

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