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All exercises

Single arm push-up

Advanced

Single arm push-up is a compound bodyweight exercise for the chest, also working the triceps, front delts, and abs.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

TricepsFront deltsAbs

Equipment
Bodyweight
Type
Compound · Push
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other.
  2. 2Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
  3. 3As 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. 4Push 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. 5Repeat the movement, alternating the arm you extend with each repetition.

What to do instead

  • Push-up medicine ballOther
  • Push-up (on stability ball)Other
  • Exercise ball pike push upOther
  • Raise single arm push-upBodyweight
  • Archer push upBodyweight

Easier variations

  • Incline reverse grip push-upBodyweight
  • Modified hindu push-upBodyweight
  • Push-up plusBodyweight
  • Shoulder tap push-upBodyweight
Logged today · 1 min restSingle arm push-up

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