How to do a Single Arm Push Up
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Single Arm Push Up
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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Alternative Exercises to Single Arm Push Up
1. Push Up
94.5 mSCORESWAPPED 145 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
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2. Rotation Push Up
24.4 mSCORESWAPPED 109 TIMESIncorporates a rotational twist to the standard push-up, targeting the chest, shoulders, and obliques. This variation enhances core stability and rotational strength, suitable for those looking to add a functional twist to their push-up routine.
- Intermediate
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3. Hand Release Push Up
93.3 mSCORESWAPPED 94 TIMESHand Release Push Up is a variation on the standard push up. While the movement itself is nearly identical to a standard push up, by lifting your hands off the ground, you ensure that you’re moving through your full range of motion on each repetition.
- Beginner
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4. Dumbbell Floor Press
73.8 mSCORESWAPPED 90 TIMESThe Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.
5. Single Arm Floor Press
29.3 mSCORESWAPPED 84 TIMESA unilateral compound exercise targeting the chest, triceps, and shoulders, with an emphasis on stabilizing muscles and core engagement. Performed by lying on the floor, pressing a dumbbell upwards with one arm until fully extended, then lowering it back to the starting position. This exercise enhances muscle balance and coordination by isolating one side of the body at a time, reducing the risk of developing muscular imbalances. It's particularly beneficial for those seeking to strengthen their upper body while enhancing core stability and unilateral strength.
6. Tricep Push Up
80.8 mSCORESWAPPED 69 TIMESSimilar to other Push Up variations, this compound, bodyweight exercise targets the chest, triceps and shoulders, however keeping you elbow close to your sides significantly increases the strain placed on the triceps than with other variations.
- Intermediate
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7. Push Up on Knees
83.4 mSCORESWAPPED 67 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
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8. Walkout to Push Up
15.4 mSCORESWAPPED 66 TIMESCombines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.
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9. Decline Push Up
82.3 mSCORESWAPPED 61 TIMESDecline Push Up is a variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest and triceps, but places more emphasis on the upper chest and shoulders due to the inclined position of the feet. This is a great progression for those looking to make their Push Ups more challenging and to develop greater upper body strength.
- Intermediate
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- Flat Bench
10. Dumbbell Fly
98.3 mSCORESWAPPED 53 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.