What is Assisted One Arm Push Up?

An Assisted One Arm Push Up is a medium-level calisthenics push variation where one arm performs most of the work while the other rests on an elevated surface for support. It targets the triceps, chest, shoulders and upper back, developing unilateral pressing strength, stability and anti-rotation core control.

How to Do Assisted One Arm Push Up

  1. Set up position: Start in a push-up position with feet together, working hand under the shoulder and the other hand resting on a raised surface for light support.
  2. Hand and elbow: Keep the working elbow tucked close to your ribcage and the wrist aligned under the shoulder to protect the joint during the descent.
  3. Brace your body: Squeeze glutes, engage core and maintain a posterior pelvic tilt to keep hips level and resist rotation throughout the movement.
  4. Descend with control: Lower your chest by bending the working arm, driving the shoulder forward while keeping tension on the working side and steady breathing.
  5. Pause and drive: Briefly pause at the bottom, then press through the palm of the working hand until the elbow is fully extended without locking out aggressively.
  6. Minimize assistance: Keep the assisting arm light on the support and gradually reduce its load over sets to increase demand on the working arm.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

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

This exercise builds unilateral pressing strength, improves triceps and chest development, enhances shoulder stability and core anti-rotation control, and reduces left-right imbalances for better functional pushing power.

What common mistakes should I avoid doing?

Avoid letting hips rotate or sag, flaring the elbow away from the body, pressing mostly with the assisting arm, and rushing the descent—use controlled tempo and strict elbow tucks.

How can I progress or regress this exercise?

Regress by using a higher support, performing incline or knee-assisted one-arm push variations, or using a band. Progress by lowering the support, decreasing assistance, trying negatives or moving toward full one-arm push-ups.