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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/One-Arm Push-Up
ChestExpert

One-Arm Push-Up

A push-up performed on a single arm with a wide stance, demanding high chest, triceps and anti-rotation core strength.

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Primary muscles

  • Chest (Pectoralis Major)
  • Triceps

Secondary muscles

  • Front Delts
  • Obliques
  • Transverse Abdominis
Sets
3–5
Reps
1–5 each side
Rest
90–180s

How to perform

One-Arm Push-Up movement

Main muscles working (thicker lines)

Starting position

Start in a high plank with feet wider than shoulder width, then place one hand under the chest and the other behind your back.

  1. 1

    Brace hard through the core and glutes to keep the hips square.

  2. 2

    Lower the chest toward the working hand, elbow tucked close to the body.

  3. 3

    Descend until the chest is just above the floor.

  4. 4

    Press back up without twisting.

Breathing: Take a breath and brace before lowering, exhale forcefully as you press up.

Coaching tips

  • Wide feet, tight glutes

  • Hips parallel to the floor

  • Elbow close to the ribs

Common mistakes

  • Rotating the torso open

  • Feet too narrow

  • Partial range

Safety notes

  • Practice with an incline (hand on a bench) until you can control a full floor rep.

Details

Body parts
Chest · Core · Upper Body
Equipment
Bodyweight
Movement
Horizontal Push · Anti-Rotation
Exercise type
Bodyweight
Training goals
Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Single-Arm Dumbbell Bench PressIntermediate→

Easier Variations

  • Archer Push-UpAdvanced→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.