Also known as: single-arm pushup, single arm pushups, one-sided pushup, one-arm press-up, single arm pressup

What is One Arm Push Up?

The One Arm Push Up is a unilateral bodyweight push performed with one hand while bracing the torso. It primarily targets triceps, chest, shoulders and core, demanding high stability and scapular control. Difficulty - hard, best for advanced trainees who maintain aligned hips and neutral spine.

How to Do One Arm Push Up

  1. Set up stance: Start in push-up position with feet wider for stability, working hand centered under shoulder, non-working arm raised for balance; brace core and squeeze glutes.
  2. Align and brace: Posteriorly tilt your pelvis, keep a straight shoulder-to-feet line, retract the scapula slightly and engage triceps to prevent shoulder collapse.
  3. Lower with control: Bend the elbow keeping it tucked close to the body, descend slowly while resisting torso rotation until chest nears the floor or elbow reaches about 90 degrees.
  4. Drive and rotate hand: Press through the working palm, ‘screw’ the hand outward and drive the elbow to full extension while maintaining core tension and hip alignment.
  5. Recover and repeat: Return to start with controlled positioning, reset breathing and scapula, then complete reps or switch sides; stop and rest if form breaks to protect your lower back.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Take a push up position, but with your feet apart (the closer your feet are together, the more challenging the exercise will be)

Assume PPT (tuck your tailbone), brace your core and grip the floor with your working hand, arm straight and triceps engaged. Squeeze your glutes, and lift the non working arm.

Descend into the push up by bending your elbow, keeping it tucked in tight to the body.
Resist rotation, squeeze your glutes, keep your hips and shoulders level. .

To push up, drive through the floor and screw your hand outward, squeezing your armpit, whole body tight. Fully extend your arm at the top. Repeat for repetitions or switch arms.

Do not allow your lower back to arch, you should maintain a straight line shoulders, hip, and feet.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of One Arm Push Ups?

One Arm Push Ups build unilateral pressing strength, triceps and chest power, and enhanced core and shoulder stability. They improve muscle balance, anti-rotation control and functional upper-body strength for advanced bodyweight athletes.

What common mistakes should I avoid with One Arm Push Ups?

Common errors include torso rotation, hips sagging or hiking, flared elbows, and poor hand placement. Fix these by bracing the core, keeping hips level, tucking the elbow and ensuring the working hand is under the shoulder.

How can I progress to a One Arm Push Up or use easier alternatives?

Progress with archer push-ups, elevated one-arm push-ups, assisted negatives, or band-supported one-arm presses. Build core strength and scapular control before attempting full reps, and reduce range if form deteriorates.