One-Arm Push-Up
BWBodyweightUnilateralStrength
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The One-Arm Push-Up is a challenging bodyweight exercise performed by supporting your body on one arm while lowering and pressing up from a plank position, emphasizing unilateral strength to correct imbalances. It primarily targets the chest and shoulders, with secondary engagement of the triceps, core, and stabilizers. Ideal for advanced trainees seeking progressive overload beyond standard push-ups, it builds exceptional upper-body power and stability using no equipment.
How to Perform One-Arm Push-Up
- 1Start in a high plank position on one arm: Place one hand directly under your shoulder, fingers spread wide, body in a straight line from head to heels, feet slightly wider than hip-width for stability.
- 2Engage your core and glutes: Squeeze your abs and buttocks to maintain a rigid body position, preventing sagging hips or arching back.
- 3Inhale as you lower your body: Bend your working elbow to slowly lower your chest toward the floor, keeping your body straight like a board.
- 4Descend until your chest is just above the ground: Keep your elbow at a 45-degree angle from your torso, shoulder packed (not shrugged).
- 5Exhale as you press back up: Drive through your palm and extend your elbow to push your body back to the starting plank position.
- 6Fully extend your arm at the top without locking the elbow: Maintain tension in your core and keep hips level (no rotation).
- 7Repeat for desired reps, then switch sides.
- 8Key form tips: Keep your body perfectly straight—avoid piking hips up or letting them sag. Use a wider foot stance for balance if needed. Common mistakes: Rotating hips toward the ceiling, flaring elbow out wide, or rushing the descent (control the eccentric phase for safety and strength gains).