What is One Arm Push Up?

A One Arm Push Up is a single-arm bodyweight push-up that challenges unilateral chest, triceps, shoulders and core strength. It’s a hard-level calisthenics move requiring core tension, hip alignment and stable shoulder control. Prioritize proper form, scapular stability, and progressions to avoid strain.

How to Do One Arm Push Up

  1. Set foot stance: Place feet wide for balance; adjust spacing — closer feet increase difficulty. Keep heels grounded and body in a straight line from shoulders to ankles.
  2. Grip and brace: Plant working hand under shoulder, fingers spread. Tuck tailbone, brace core, squeeze glutes and lift non-working arm to reduce rotation.
  3. Lower with control: Bend elbow, keeping it tucked close to the body. Descend slowly while resisting torso rotation and maintaining shoulder-hip alignment.
  4. Drive upward: Push through the palm, 'screw' the hand outward and engage triceps and chest. Fully extend elbow while maintaining a tight midline.
  5. Reset and repeat: At top, pause briefly, re-establish scapular position and breathe. Switch sides after desired reps; stop if form or spinal alignment breaks.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the One Arm Push Up?

The One Arm Push Up builds unilateral upper-body strength, improving triceps, chest, shoulder power and core stability. It enhances balance, anti-rotational control and muscular symmetry, useful for sport and advanced calisthenics movements.

What are common mistakes when doing a One Arm Push Up?

Common mistakes include letting the lower back arch, allowing hips to rotate, flaring the elbow, using a too-wide hand position, and rushing the descent. Focus on core bracing and a controlled tempo to reduce injury risk.

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

Progress with elevated one-arm negatives, archer push-ups, unequal push-ups (one hand forward), assisted one-arm holds, and band-supported reps. Build core and shoulder stability first; regress to incline one-arm variations until strength and control improve.