Also known as: one-arm pushup, one arm push up, single-arm push-up, one-arm pushups, single arm pushup

What is Assisted One Arm Push Up?

The Assisted One Arm Push Up is a medium-level calisthenics push variation using an elevated support to reduce load on one side. It primarily targets the chest, triceps, and shoulders while building core stability and anti-rotation control.

How to Do Assisted One Arm Push Up

  1. Set your stance: Start in a push-up position with feet together, spine neutral, and weight evenly distributed; place the assisting hand on an elevated surface for support.
  2. Place hands correctly: Position the working hand beneath the shoulder and the assisting hand extended to the side on the support, keeping shoulders level and core braced.
  3. Descend with control: Bend the working arm, tuck the elbow to your side, and lower until chest approaches the floor while resisting rotation through the hips.
  4. Pause and stabilize: Hold briefly at the bottom to eliminate momentum, maintain full-body tension, and ensure hips remain square before initiating the press back up.
  5. Press to start: Drive through the working hand to extend the elbow fully, keeping the assisting arm minimal and the body tight throughout the concentric phase.

Muscle Groups

Triceps, Chest, Shoulders, Back

Description

Begin in a standard Push Up position, with one hand directly underneath the shoulder, but the other arm extended straight out to the side, using a basketball or other elevated surface for support. Feet together, PPT (Tuck Tailbone), whole body engaged.

Bend the working arm, keeping the elbow tucked tight to the body, and don't allow it to drift backward. The shoulder should move forward as you descend.

Keep your hips and shoulders level, resisting rotation by engaging your whole body, squeezing your glutes, and staying tight throughout the movement.

Pause at the bottom, and drive through the working arm to return to the start, with the arm fully extended. Repeat for repetitions.

Minimise involvement of the assisting arm, and keep as much tension as possible on the working arm, while executing a full range of motion and keeping that elbow tucked in to your side.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Assisted One Arm Push Up?

This move increases unilateral pressing strength, emphasizes triceps and chest development, and improves shoulder stability and core anti-rotation. It helps bridge the gap toward full one-arm push-ups with lower joint stress.

What common mistakes should I avoid?

Avoid letting the assisting arm take too much load, flaring the elbow outward, or allowing hips to rotate. Also watch for shallow range of motion and a collapsed shoulder at the bottom.

How can I progress or regress this exercise?

Progress by lowering the assisting hand, reducing elevation, or moving feet closer. Regress with a higher support, band assistance, incline two-arm push-ups, or archer push-ups to build strength safely.