Side-Lying Single-Arm Tricep Push-Up
Target your triceps with this unique push-up variation! Strengthen and tone using just your bodyweight.
The Side-Lying Single-Arm Tricep Push-Up mainly works the triceps, with help from the chest, core and shoulders. No equipment needed: it uses just your bodyweight.
Side-Lying Single-Arm Tricep Push-Up Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
Side-Lying Single-Arm Tricep Push-Up Variations and Alternatives
How to do the Side-Lying Single-Arm Tricep Push-Up
Start by lying on one side on the floor with your legs slightly bent for stability. Position the arm that's on the floor so that your hand is flat against the ground and directly under your shoulder. Keep the other arm wrapped around your torso.
Contract your core muscles to keep your body in a straight line and push through the palm of the bottom hand, extending your arm and lifting your upper body off the ground.
As you push up, focus on using the triceps of your working arm to do most of the lifting, with minimal involvement from the non-working arm.
Once your arm is fully extended, pause briefly at the top of the movement before slowly lowering yourself back down to the starting position.
Perform all the prescribed reps on one side before switching to the other side.
Remember to keep the movements controlled, especially during the lowering phase, to maximize triceps engagement.
Tips: - Keep your movements slow and controlled to avoid using momentum. - Make sure only your triceps are working to push you up, and the other arm is just for stabilization. - Engage your core throughout the exercise for balance and added muscle work.
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Side-Lying Single-Arm Tricep Push-Up FAQs
What muscles does the Side-Lying Single-Arm Tricep Push-Up work?
The Side-Lying Single-Arm Tricep Push-Up mainly works the triceps, with help from the chest, core and shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Side-Lying Single-Arm Tricep Push-Up?
None. The Side-Lying Single-Arm Tricep Push-Up is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Single-Arm Tricep Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Side-Lying Single-Arm Tricep Push-Up variations and alternatives?
Similar exercises include the Bodyweight Side-Lying Bicep Curl, Bodyweight Skullcrusher, Bodyweight Triceps Extension from Plank Position and Cross-Arm Triceps Extension.
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