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Exercise 0725 · REF MUic5zN

Single Arm Push-Up exercise animation

Single Arm Push-Up

Category
Chest
Equipment
Body Weight
Target
Pectorals

Take one hand off the floor and the push-up stops being just a chest exercise — now the core and obliques have to fight the rotational pull toward the working side just to keep your hips square. It's an advanced progression that most lifters need a wide feet stance and real core strength to attempt cleanly. Few bodyweight chest exercises expose asymmetry as quickly as this one does.

How to Do the Single Arm Push-Up

  1. Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other.
  2. Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
  3. As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side.
  4. Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground.
  5. Repeat the movement, alternating the arm you extend with each repetition.

Muscles Worked

The Single Arm Push-Up primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders, Core.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Single Arm Push-Up work?
The Single Arm Push-Up primarily targets the pectorals, with the triceps and shoulders, core assisting.
What equipment do I need for the Single Arm Push-Up?
The Single Arm Push-Up is done with no equipment — just body weight.
What's a good alternative to the Single Arm Push-Up?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.