Single Arm Raise Push-up
Overview
How to do it
- 1
Set Up in a Push-Up Position: Begin in a high plank with your hands under your shoulders, your feet a little wider than normal for stability, and your body aligned in a straight line.
- 2
Descend Under Control: Complete a standard push-up by lowering your chest toward the floor while keeping your elbows at a 45-degree angle.
- 3
Drive Back Up: Press through your palms to come back to the top of the rep, and keep your core tight.
- 4
Raise One Arm: At the top, take one hand off the floor and reach it forward, out to the side, or slightly overhead based on your skill level.
- 5
Pause Momentarily: Hold for a second or two while keeping your body rigid, then place the hand back on the ground and repeat on the opposite side.
Form tips & common mistakes
Stay square: Do not let your hips or shoulders twist as you lift the arm.
Place your feet wider: A broader stance helps you stay balanced during the single-arm support.
Tighten your core: Brace your abs and glutes to keep a solid plank position.
Move with control: Skip jerky hand lifts so you can stay stable.
Keep your gaze slightly forward: A neutral neck helps maintain spinal alignment and posture.
Benefits
Builds unilateral strength and balance: Each side has to stabilize on its own, which improves muscle coordination and symmetry.
Strengthens core and anti-rotation control: The arm raise adds an anti-rotational challenge that taxes your core more than regular push-ups.
Improves shoulder and scapular stability: Supporting your body on one arm develops endurance and control at the shoulder joint.
Boosts mind-muscle connection: The brief pause with one arm off the floor increases awareness and neuromuscular engagement.
Advances bodyweight pushing strength: This variation helps prepare you for advanced movements like archer push-ups and one-arm push-ups.
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
