Single-Arm Push-Up

Also called one-arm push-up, one arm pushup and single arm pushup.

Works

Chest, plus shoulders and triceps

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.

1. Maintain good posture, and place your free hand behind your back. This will be your starting position.
2. Lower yourself by allowing the elbow to flex until you touch the ground.
3. Descend slowly, and reverse direction be extending the arm to return to the starting position.

Cues

• Feet wide for a stable base.
• Free hand behind the back.
• Elbow in, lower to the floor.
• Keep the hips level.

Common mistakes

• Hips twisting toward the floor.
• Partial depth.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and sore wrists. Pain that's sharp or gets worse set to set means stop.

Easier

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