Single-Arm Push-up
Overview
How to do it
- 1
Find a Stable SurfaceUse a flat, non-slippery surface so you can stay balanced.
- 2
Set Up in PositionGet into a push-up position with your feet slightly wider than shoulder-width apart for extra stability.
- 3
Move One Hand Behind Your BackPlace your supporting hand under your chest, slightly offset toward the midline of your body.
- 4
Lower Your BodyBend your elbow and bring your chest toward the floor while keeping your body aligned.Engage your core so your torso does not rotate and your hips do not sag.
- 5
Hold at the BottomPause briefly at the lowest point to maximize muscle activation.
- 6
Press UpDrive through your palm to return to the starting position.
- 7
Continue for RepsComplete the desired number of reps on one side, then switch to the other arm.
Form tips & common mistakes
Maintain alignment from head to heels for the full movement.
Tighten your abs to stop your hips from sagging or twisting.
Do not rush. Use smooth, deliberate motions.
Keep your feet wide enough to help you stay balanced.
Build skill with easier variations before you try the full single-arm push-up.
Benefits
Superior Strength DevelopmentBuilds immense strength in the chest, shoulders, and triceps.
Core StabilityRequires core engagement to stabilize the body during movement.
Balance and CoordinationChallenges unilateral control, improving overall body awareness.
Minimal Equipment NeededA perfect exercise for home workouts or training on the go.
Enhanced Mind-Muscle ConnectionIsolates one side of the body, enhancing focus on form and muscle activation.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
