Single-Arm Push-Up
An advanced push up variation done with one arm supporting your full bodyweight and a wide foot stance for balance. It suits intermediate lifters who have already mastered standard push ups.
- Primary musclesChest
- Secondary musclesShoulders, Triceps
- EquipmentBodyweight
- LevelIntermediate · compound
How to do the single-arm push-up
- Get into a push up position supported on your toes and one arm, placed directly under your shoulder.
- Widen your feet further than a normal push up for extra stability.
- Place your free hand behind your back and keep your body in a straight line as your starting position.
- Bend your working elbow to lower your chest slowly toward the floor.
- Pause briefly near the bottom without letting your hips sag or twist.
- Push back up by extending your working arm to return to the starting position.
Original library instructions (4 steps)
- 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.
- Maintain good posture, and place your free hand behind your back. This will be your starting position.
- Lower yourself by allowing the elbow to flex until you touch the ground.
- Descend slowly, and reverse direction be extending the arm to return to the starting position.
Common mistakes
- Letting the hips twist or sag; keep your body in one straight line from head to heel.
- Placing the working hand too far forward or back; keep it directly under the shoulder.
- Rushing into this before standard push ups feel easy; build a solid base with two arm push ups first.
- Dropping quickly to the floor; lower under control so the working arm handles the load safely.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 3 to 5 reps per arm, 90 seconds to 2 minutes rest |
| Muscle | 3 sets of 6 to 8 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 8 to 10 reps per arm, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Practice with your feet wider or your hand elevated on a step until full single arm reps feel solid.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the single arm push up good for beginners?
It works better for intermediate lifters, since supporting your full bodyweight on one arm needs strength and stability that standard push ups help you build first.
What muscles does the single arm push up work?
It mainly trains the chest, with the shoulders and triceps helping the working arm push and control the bodyweight through the full range.
