Single-Arm Push-Up
Test your strength with the Single-Arm Push-Up! A challenging calisthenic exercise for advanced strength and stability.
The Single-Arm Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Arm Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Single-Arm Push-Up Variations and Alternatives
How to do the Single-Arm Push-Up
Get into a high plank position with your feet slightly wider than usual for added stability.
Place one hand directly under your shoulder and tuck your opposite hand behind your back.
Engage your core and squeeze your glutes to keep your body in a straight line.
Inhale as you slowly bend your working elbow to lower your chest toward the floor.
Keep your body stable and avoid letting your hips sag or rotate as you descend.
Exhale and press firmly through your palm to push yourself back up to the starting position.
Single-Arm Push-Up FAQs
What muscles does the Single-Arm Push-Up work?
The Single-Arm Push-Up mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Single-Arm Push-Up?
None. The Single-Arm Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Single-Arm Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Single-Arm Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Single-Arm Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Weighted Push-Up, Close-Grip Push-Up and Across-Body Push-Up.
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