Quick Answer
Single-Arm Push-Up is a advanced strength exercise that targets your chest, triceps and shoulders. It uses only your bodyweight. Start high plank, feet wide.
Video Tutorial
How to Perform the Single-Arm Push-Up
- 1
Start high plank, feet wide.
- 2
Place one hand under shoulder.
- 3
Place other hand behind back.
- 4
Engage core/glutes.
- 5
Lower body bending elbow.
- 6
Keep body straight, minimize rotation.
- 7
Push back up.
- 8
Repeat reps, switch arms.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Single-Arm Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Arm Push-Up work?
The Single-Arm Push-Up primarily works your chest, triceps and shoulders. Secondary muscles include the obliques, core and abdominals.
What equipment do I need for the Single-Arm Push-Up?
The Single-Arm Push-Up needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Arm Push-Up suitable for beginners?
The Single-Arm Push-Up is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Single-Arm Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Arm Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest, triceps and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.